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HEART RATE ZONES
Polar heart rate zones introduce a new level of effectiveness in heart rate-based training. Training is
divided into five heart rate zones based on percentages of maximum heart rate. With heart rate zones,
you can easily select and monitor training intensities.
Target zone
MAXIMUM
Intensity % of HR
max
HR
= Maximum
max
heart rate (220-age).
90–100%
Example: Heart
Example dur-
rate zones (in
ations
beats per
minute) for a 30-
years-old person,
whose maximum
heart rate is 190
bpm (220–30).
171–190 bpm
57
Training effect
less than 5
Benefits:
minutes
Maximal or
near maximal
effort for
breathing
and muscles.
Feels like:
Very
exhausting
for breathing
and muscles.
Recommend
ed for: Very
experienced
and fit
athletes.
Short
intervals
only, usually
in final
preparation
for short
events.
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