User manual

48
Target zone Intensity % of HR
max
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
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.
LIGHT 60–70% 114-133 bpm 40–80 minutes 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.
VERY LIGHT 50–60% 104–114 bpm 20–40 minutes Benefits: Helps to