User manual

Target zone Intensity % of HR

max

= Maximum

heart rate (220-age).

Example: Heart rate

zones (in beats per

minute) for a 30-

years-old person,

whose maximum

heart rate is 190

bpm (220–30).

Example durations Training effect

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.

Recommended

for: Very exper-

ienced and fit ath-

letes. Short

intervals only, usu-

ally in final pre-

paration for short

events.

HARD 80–90% 152–172 bpm 2–10 minutes Benefits:

Increased ability

to sustain high

speed endurance.

Feels like: Causes

muscular fatigue

and heavy breath-

ing.

Recommended

for: Experienced

athletes for year-

round training, and

for various dur-

ations. Becomes

more important dur-

ing pre com-

petition season.

MODERATE 70–80% 133–152 bpm 10–40 minutes Benefits:

Enhances general