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Target zone
MODERATE
LIGHT
Intensity % of HR
max
HR
= Maximum
max
heart rate (220-age).
70–80% 133–152 bpm
60–70%
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).
114-133 bpm
54
various dur-
ations.
Becomes more
important dur-
ing pre com-
petition
season.
10–40 minutes
Benefits:
Enhances gen-
eral training
pace, makes
moderate
intensity
efforts easier
and improves
efficiency.
Feels like:
Steady, con-
trolled, fast
breathing.
Recommended
for: Athletes
training for
events, or look-
ing for per-
formance
gains.
40–80 minutes
Benefits:
Improves gen-
eral base fit-
ness, improves
recovery and
boosts meta-
bolism.
Feels like:
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