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Aerobic power is enhanced in heart rate zone 3. The training intensity is
higher than in zones 1 and 2, but still mainly aerobic. Training in zone 3 may,
for example, consist of intervals followed by recovery. Training in this zone is
especially effective for improving the efficiency of blood circulation in the
heart and skeletal muscles.
If your goal is to compete at top potential, you will have to train in heart rate
zones 4 and 5. In these zones, you exercise anaerobically in intervals of up to
10 minutes. The shorter the interval, the higher the intensity. Sufficient
recovery between intervals is very important. The training pattern in zones 4
and 5 is designed to produce peak performance.
The Polar target heart rate zones can be personalized in the sport profile
settings in the Flow web service by using a laboratory measured HR
or by taking a field test to measure the value yourself. When training in a
target heart rate zone, try to make use of the entire zone. The mid-zone is a
good target, but keeping your heart rate at that exact level all the time is not
necessary. Heart rate gradually adjusts to training intensity. For instance,
when crossing from heart rate target zone 1 to 3, the circulatory system and
heart rate will adjust in 3-5 minutes.
Heart rate responds to training intensity depending on factors such as fitness
and recovery levels, as well as environmental factors. It is important to look
out for subjective feelings of fatigue, and to adjust your training program
accordingly.
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l
Individual maximum heart rate (HR
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Heart rate during training
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)
max
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value,
max
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