User Manual

11. 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 Intensity % of
HR
max
, bpm
Example
durations
Training benefit
MAXIMUM
90–100%
171–190 bpm
less than 5
minutes
Benefits: Maximal or near maximal effort for breathing and
muscles.
Feels like: Very exhausting for breathing and muscles.
Feels like: Very experienced and fit cyclists. Short intervals only,
usually final preparation for short riding events.
HARD
80–90%
152–172 bpm
2–20 minutes Benefits: Increased ability to sustain high speed endurance.
Feels like: Causes muscular fatigue and heavy breathing.
Recommended for: Experienced cyclists for all year round training
varying length. Becomes more important during pre-competition
season.
MODERATE
70–80%
133–152 bpm
10–60
minutes
Benefits: Enhances general training pace, makes moderate
intensity efforts easier and improves efficiency.
Feels like: Riding in at good pace with constantly high cadence.
Recommended for: Cyclists progressing towards events or looking
for performance gains.
LIGHT
60–70%
114-133 bpm
60–300
minutes
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.
VERY LIGHT
50–60%
104–114 bpm
20–60
minutes
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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