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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.
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
55
Comfortable
and easy, low
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.
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