User manual

77
Target zone
Intensity % of HRmax*,
bpm
Example durations Training effect
more important during pre
competition season.
MODERATE
70–80% 133–152 bpm 10–40 minutes
Benefits: Enhances general
training pace, makes moderate
intensity efforts easier and
improves efficiency.
Feels like: Steady, controlled, fast
breathing.
Recommended for: Athletes
training for events, or looking for
performance gains.
LIGHT
60–70% 114-133 bpm 40–80 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 20–40 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, throughout training
season.
*HR
max
= Maximum heart rate (220-age). Example: 30 years old, 220–30=190 bpm.