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Target zone
VERY LIGHT
Intensity % of HR
max
HR
= Maximum
max
heart rate (220-age).
50–60%
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).
104–114 bpm
60
Training effect
recovery and
boosts
metabolism.
Feels like:
Comfortable
and easy, low
muscle and
cardiovascul
ar load.
Recommend
ed for:
Everybody
for long
training
sessions
during base
training
periods and
for recovery
exercises
during
competition
season.
20–40 minutes
Benefits:
Helps to
warm up and
cool down
and assists
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