Polar Electro M430 User Manual page 63

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 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.
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.
Intensity % Example:
of HR * Heart rate
max
zones**
bpm
Example dur- Training effect
ations
minutes and assists recovery.
Feels like: Very easy, little strain.
Recommended for: For recovery and
cool-down, throughout training season.
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