Polar Sport Zones - Polar Electro RS200SD User Manual

5.2 POLAR SPORT ZONES

You can also choose Polar sport zones to guide your workout. Polar sport zones mean a new level of effectiveness in heart rate
based training. The training is divided into fi ve sport zones based on percentages of your maximum heart rate. Sport zones
provide an easy way to select and monitor the intensity of your training and follow Polar's sport zones based training programs.
Target Zone Intensity % of HR
5 MAXIMUM 90-100%
4 HARD 80-90%
3 MODERATE 70-80%
2 LIGHT 60-70%
1 VERY LIGHT 50-60%
Running in sport zone 1 is done at a very low intensity. The main training principle is that your performance level improves
through recovery after training, not through the training itself. Sometimes the training may have been so strenuous that you
have not yet recovered even the next day! In that case, you can accelerate your recovery process with very light intensity training.
ENG
Example Durations
max
0-2 minutes
2-10 minutes
10-40 minutes
40-80 minutes
20-40 minutes
Physiological Benefi t / Training Effect
> Tones the neuromuscular system
> Increases maximum sprint race speed
> Increases anaerobic tolerance
> Improves high speed endurance
> Enhances aerobic power
> Improves blood circulation
> Increases metabolism > Increases aerobic
endurance > Strengthens body so that it
tolerates higher intensity training
> Helps and speeds up recovery after
heavier exercises
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