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Target zone
* HR
= Maximum heart rate (220-age).
max
** Heart rate zones (in beats per minute) for a 30-years-old person, whose maximum heart rate is 190 bpm (220–30).
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 sessions 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. Training in this zone is espe-
cially 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. Sufficient recovery between
intervals is very important. The training pattern in zones 4 and 5 is designed to produce peak performance.
The Polar target heart rate zones can be personalized by using a laboratory measured HRmax value, or by taking a field test
to measure the value yourself. You can edit the heart rate zone limits separately on each sport profile you have on your Polar
account in the Polar Flow web service.
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 target 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 cal-
culation is based on:
Body weight, height, age, gender
l
Individual maximum heart rate (HR
l
Heart rate during training
l
Intensity % of
Example:
HR
*
Heart rate
max
zones**
)
max
Example dur-
ations
Feels
like: Very easy, little strain.
Recommended
throughout training season.
44
Training effect
for: For recovery and cool-down,
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