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Target zone
Intensity % of
HARD
MODERATE
LIGHT
VERY LIGHT
* HR
= Maximum heart rate (220-age).
max
** Heart rate zones (in beats per minute) for a 30-years-old person, whose maximum heart rate is 190 bpm (220–30).
Example:
HR
*
Heart rate
max
zones**
80–90%
152–172 bpm
70–80%
133–152 bpm
60–70%
114-133 bpm
50–60%
104–114 bpm
Example dur-
ations
2–10 minutes
Benefits: Increased ability to sustain high 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 minutes
Benefits: Enhances general training pace, makes
moderate intensity efforts easier and improves effi-
ciency.
Feels like: Steady, controlled, fast breathing.
Recommended for: Athletes training for events,
or looking for performance gains.
40–80 minutes
Benefits: Improves general base fitness, improves
recovery and boosts metabolism.
Feels like: Comfortable and easy, low muscle and
cardiovascular load.
Recommended for: Everybody for long training
sessions during base training periods and for
recovery exercises during competition season.
20–40 minutes
Benefits: Helps to warm up and cool down and
assists recovery.
Feels like: Very easy, little strain.
Recommended for: For recovery and cool-down,
throughout training season.
45
Training effect
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