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Polar CS600 User Manual
Target zone
HARD
MODERATE
LIGHT
VERY LIGHT
HR
= Maximum heart rate (220-age). Example: 30 years old, 220–30=190 bpm.
max
Cycling in
sport zone 1 (Very light)
performance level improves after training during the recovery period, not only during training. You can
accelerate your recovery process with very light intensity training.
is for endurance training, an essential part of any training program. Cycling sessions
Sport zone 2 (Light)
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
1 and 2, but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals
followed by recovery. Cycling 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
you cycle 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.
Intensity % of
Example
HR
, bpm
max
durations
80–90%
2–20
minutes
152–172 bpm
70–80%
10–60
minutes
133–152 bpm
60–70%
60–300
minutes
114-133 bpm
50–60%
20–60
minutes
104–114 bpm
is done at very low intensity. The main training principle is that
. The training intensity is higher than in sport zones
sport zone 3 (Moderate)
Training benefit
: Increased ability to sustain
Benefits
high speed endurance.
: Causes muscular fatigue and
Feels like
heavy breathing.
: Experienced cyclists
Recommended for
for all year round training varying
length. Becomes more important during
pre-competition season.
: Enhances general training
Benefits
pace, makes moderate intensity efforts
easier and improves efficiency.
: Riding in at good pace with
Feels like
constantly high cadence.
: Cyclists progressing
Recommended for
towards events or looking for
performance gains.
: Improves general base fitness,
Benefits
improves recovery and boosts
metabolism.
: Comfortable and easy, low
Feels like
muscle and cardiovascular load.
: Everybody for long
Recommended for
training sessions during base training
periods and for recovery exercises
during competition season.
: Helps to warm up and cool
Benefits
down and assists recovery.
: Very easy, little strain.
Feels like
: For recovery and
Recommended for
cool-down exercises throughout the
training season.
and
. In these zones,
sport zones 4
5
45
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