Polar Electro V650 User Manual page 80

Target zone
VERY LIGHT
HRmax = Maximum heart rate (220-age). Example: 30 years old, 220–30=190
bpm.
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
Intensity %
of HRmax*,
durations
bpm
50–60% 104– 20–40
114 bpm minutes
Example
Recommended for: Everybody
for long training sessions
during base training periods
and for recovery exercises
during competition season.
Benefits: Helps to warm up and
cool down and assists
recovery.
Feels like: Very easy, little
strain.
Recommended for: For
recovery and cool-down,
throughout training season.
80
Training effect