Polar Electro M400 User Manual page 51

Target zone
MAXIMUM
HARD
Intensity % of HR
max
HR = Maximum
max
heart rate (220-age).
90–100%
80–90%
Example: Heart Example durations Training effect
rate zones (in
beats per minute)
for a 30-years-old
person, whose
maximum heart
rate is 190 bpm
(220–30).
171–190 bpm
152–172 bpm
51
less than 5 Benefits: Max-
minutes imal or near
maximal effort
for breathing
and muscles.
Feels like:
Very exhaust-
ing for breath-
ing and
muscles.
Recommended
for: Very exper-
ienced and fit
athletes. Short
intervals only,
usually in final
preparation for
short events.
2–10 minutes Benefits:
Increased abil-
ity to sustain
high speed
endurance.
Feels like:
Causes mus-
cular fatigue
and heavy
breathing.
Recommended
for: Exper-
ienced athletes
for year-round
training, and for
various dur-
ations.