Heart Rate Zones - Polar Electro Vantage M User Manual

Using the sport profiles makes it possible for you to keep up with what you've done and to see the pro-
gress you've made in different sports. See your training history and follow your progress in the
service.

HEART RATE ZONES

Polar heart rate zones introduce a new level of effectiveness in heart rate-based training. Training is
divided into five heart rate zones based on percentages of maximum heart rate. With heart rate zones,
you can easily select and monitor training intensities.
Target zone
MAXIMUM
HARD
MODERATE
Intensity % Example:
of HR * Heart rate
max
zones**
90–100% 171–190
bpm
80–90% 152–172
bpm
70–80% 133–152
bpm
Example
durations
less than 5
Benefits: Maximal or near maximal
minutes
effort for breathing and muscles.
Feels like: Very exhausting for breathing
and muscles.
Recommended for: Very experienced
and fit athletes. Short intervals only, usu-
ally in final preparation for short events.
2–10 Benefits: Increased ability to sustain high
minutes speed endurance.
Feels like: Causes muscular fatigue and
heavy breathing.
Recommended for: Experienced ath-
letes for year-round training, and for vari-
ous durations. Becomes more important
during pre competition season.
10–40 Benefits: Enhances general training pace,
minutes makes moderate intensity efforts easier
and improves efficiency.
Feels like: Steady, controlled, fast breath-
ing.
65
Flow web
Training effect