Polar Electro M400 User Manual page 48

Target zone Intensity % of HR
HR
max
heart rate (220-age).
LIGHT 60–70%
VERY LIGHT 50–60%
Example: Heart rate
max
zones (in beats per
minute) for a 30-
= Maximum
years-old person,
whose maximum
heart rate is 190
bpm (220–30).
114-133 bpm
104–114 bpm
Example durations Training effect
40–80 minutes
20–40 minutes
48
training pace,
makes moderate
intensity efforts
easier and
improves effi-
ciency.
Feels like: Steady,
controlled, fast
breathing.
Recommended
for: Athletes train-
ing for events, or
looking for per-
formance gains.
Benefits:
Improves general
base fitness,
improves recovery
and boosts meta-
bolism.
Feels like: Com-
fortable and easy,
low muscle and
cardiovascular
load.
Recommended
for: Everybody for
long training ses-
sions during base
training periods
and for recovery
exercises during
competition sea-
son.
Benefits: Helps to