12. Backround Information; Polar Sport Zones - Polar Electro CS600X User Manual

12. BACKROUND INFORMATION

Polar Sport Zones

Polar sport zones offer a new level of effectiveness in heart rate-based training. Training is divided into
five sport zones based on percentages of your maximum heart rate. With sport zones, you can easily select
and monitor training intensities and follow Polar's sport zones-based training programs.
Target zone
MAXIMUM
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
Intensity % of Example
HR , bpm durations
max
90–100% less than 5
171–190 bpm minutes
80–90%
2–20 minutes
152–172 bpm
70–80% 10–60
133–152 bpm minutes
60–70% 60–300
114-133 bpm minutes
50–60% 20–60
104–114 bpm minutes
is done at very low intensity. The main training principle is that
Training benefit
: Maximal or near maximal effort for
Benefits
breathing and muscles.
: Very exhausting for breathing and
Feels like
muscles.
: Very experienced and fit
Recommended for
cyclists. Short intervals only, usually final
preparation for short riding events.
: Increased ability to sustain high
Benefits
speed endurance.
: Causes muscular fatigue and
Feels like
heavy breathing.
: Experienced cyclists for
Recommended for
all year round training varying length. Becomes
more important during pre-competition season.
: Enhances general training pace,
Benefits
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 muscle
Feels like
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 down and
Benefits
assists recovery.
: Very easy, little strain.
Feels like
: For recovery and
Recommended for
cool-down exercises throughout the training
season.
Backround Information
ENGLISH
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