Polar Electro RS800 User Manual page 40

Polar RS800 User Manual
Target zone
HARD
MODERATE
LIGHT
VERY LIGHT
HR = Maximum heart rate (220-age). Example: 30 years old, 220–30=190 bpm.
max
Running in sport zone 1 is done at a very low intensity. The main training principle is that your
performance level improves during recovery after training, not only during training. You can accelerate
your recovery process with very light intensity training.
Sport zone 2 is for endurance training, an essential part of any training program. Running sessions in
this zone are easy andaerobic. Long-duration training in this light zone results in effective energy
expenditure. Progress will require persistence.
Aerobic power is enhanced in sport 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. Running 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 sport zones 4 and 5. In these zones,
you run 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
Example
HR , bpm
max
durations
80–90% 2–10
minutes
152–172 bpm
70–80% 10–40
minutes
133–152 bpm
60–70% 40–80
minutes
114-133 bpm
50–60% 20–40
minutes
104–114 bpm
Training benefit
Benefits: Increased ability to sustain
high speed endurance.
Feels like: Causes muscular fatigue and
heavy breathing.
Recommended for: Experienced runners
for all year round training in varying
length. Becomes more important during
pre competition season.
Benefits: Enhances general training
pace, makes Moderate intensity efforts
easier and improves effiency.
Feels like: Steady controlled fast
breathing.
Recommended for: Runners progressing
towards events or looking for
performance gains, particularly for half
and full marathon training.
Benefits: Improves general base fitness,
improves recovery and boosts
metabolism.
Feels like: Comfortable and easy, low
muscle and cardiovascular load.
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 exercises throughout the
training season.
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