Heart Rate Chart with Polar Heart Rate Zones

Polar heart rate zones introduce a new level of effectiveness in heart rate-based training. Training is divided into five heart rate zones based on percentages of maximum heart rate. With heart rate zones, you can easily select and monitor training intensities.

Target zone
Intensity % of HRmax, bpm
Example durations
Training benefit

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 experienced and fit athletes. Short intervals only, usually final preparation for short events.

152–172 bpm
2 – 10 minutes
Benefits: Increased ability to sustain high speed endurance.
Feels like: Causes muscular fatigue and heavy breathing.
Recommended for:Experienced athletes for
year-round training, and for various durations. Becomes more important during pre competition season.

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.

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.

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 exercises throughout the training season.

HRmax = Maximum heart rate (220-age). Example: 30 years old, 220–30=190 bpm.

Training in zone 1

Training in heart rate zone 1 is done at very low intensity. The main training principle is that performance improves when recovering after, and not only during, training. Accelerate the recovery process with very light intensity training.

Training in zone 2

Training in heart rate zone 2 is for endurance training, an essential part of any training program. Training sessions in this zone are easy and aerobic. Long-duration training in this light zone results in effective energy expenditure. Progress will require persistence.

Training in zone 3

Aerobic power is enhanced in heart rate zone 3. The training intensity is higher than in sport zones 1 and 2, but still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by recovery. Training in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles.

Training in zones 4 and 5

If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5. In these zones, you exercise anaerobically, in intervals of up to 10 minutes. The shorter the interval, the higher the intensity. Sufficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed to produce peak performance.

The Polar target heart rate zones can be personalized by using a laboratory measured HRmax value, or by taking a field test to measure the value yourself. When training in a target heart rate zone, try to make use of the entire zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the time is not necessary. Heart rate gradually adjusts to training intensity. For instance, when crossing from heart rate target zone 1 to 3, the circulatory system and heart rate will adjust in 3-5 minutes.

Heart rate responds to training intensity depending on factors such as fitness and recovery levels, as well as environmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your training program accordingly.