Polar Electro M400 User Manual page 53

Target zone
VERY LIGHT
Training in heart rate zone 1 is done at a very low intensity. The main training principle is that performance
improves when recovering after, and not only during training. Accelerate the recovery process with very light
intensity training.
Training in heart rate zone 2 is for endurance training, an essential part of any training program. Training ses-
sions in this zone are easy and aerobic. Long-duration training in this light zone results in effective energy
expenditure. Progress will require persistence.
Intensity % of HR
max
HR = Maximum
max
heart rate (220-age).
50–60%
Example: Heart Example durations Training effect
rate zones (in
beats per minute)
for a 30-years-old
person, whose
maximum heart
rate is 190 bpm
(220–30).
104–114 bpm
53
muscle and car-
diovascular
load.
Recommended
for: Everybody
for long training
sessions dur-
ing base train-
ing periods and
for recovery
exercises dur-
ing competition
season.
20–40 minutes Benefits:
Helps to warm
up and cool
down and
assists recov-
ery.
Feels like:
Very easy,
little strain.
Recommended
for: For recov-
ery and cool-
down, through-
out training sea-
son.