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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.
Aerobic power is enhanced in heart rate zone 3. The training intensity is higher than in sport zones 1 and 2, but
still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by recovery. Train-
ing in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal
muscles.
If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5. In these zones, you
exercise anaerobically in intervals of up to 10 minutes. The shorter the interval, the higher the intensity. Suf-
ficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed to pro-
duce peak performance.
The Polar target heart rate zones can be personalized by using a laboratory measured HRmax value, or by tak-
ing a field test to measure the value yourself. When training in a target heart rate zone, try to make use of the
entire zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the time is not
necessary. Heart rate gradually adjusts to training intensity. For instance, when crossing from heart rate tar-
get zone 1 to 3, the circulatory system and heart rate will adjust in 3-5 minutes.
Heart rate responds to training intensity depending on factors such as fitness and recovery levels, as well as
environmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your training
program accordingly.
SMART CALORIES
The most accurate calorie counter on the market calculates the number of calories burned. The energy
expenditure calculation is based on:
Body weight, height, age, gender
l
Individual maximum heart rate (HR
l
Heart rate during training
l
Individual maximal oxygen uptake (VO2
l
Altitude
l
SPEED AND POWER ZONES
With the speed and power zones you can easily monitor speed or power during your session, and adjust your
speed or power to achieve the targeted training effect. The zones can be used to guide the efficiency of your
training during sessions, and help you mix different training intensities for optimal results.
SETTINGS
The speed and power zone settings can be adjusted in the Flow web service. They can be turned on or off in
the sport profiles they are available in. There are five different zones, and the zone limits can be manually
)
max
)
max
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