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Target zone
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.
Intensity % of HR
max
HR
= Maximum
max
heart rate (220-age).
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).
61
Training effect
recovery.
Feels like:
Very easy,
little strain.
Recommend
ed for: For
recovery and
cool-down,
throughout
training
season.
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