Heart Rate Zones - Polar Electro IGNITE User Manual

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 Intensity % of
MAXIMUM
HARD
MODERATE
LIGHT
Example:
HR * Heart rate
max
zones**
90–100% 171–190
bpm
80–90% 152–172
bpm
70–80% 133–152
bpm
60–70% 114-133
bpm
Example dur-
ations
less than 5
Benefits: Maximal or near maximal effort for
minutes
breathing and muscles.
Feels like: Very exhausting for breathing and
muscles.
Recommended for: Very experienced and fit
athletes. Short intervals only, usually 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 athletes for
year-round training, and for various
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 breathing.
Recommended for: Athletes training for
events, or looking for performance gains.
40–80 Benefits: Improves general base fitness,
minutes improves recovery and boosts metabolism.
Feels like: Comfortable and easy, low muscle
and cardiovascular load.
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Training effect