Polarized training – Green zone

Purpose:	Develop/stabilize basic endurance, strength-endurance, technique building. Also see the Explanation of zone training.
Duration:	45 – 90 minutes continuous
Interval:	No
Rest:	None or 5 minutes
Intensity:	30% – 40% Read more about Power percentages.
To talk:	Story: It's easy to talk during the effort.
Heartbeat:	65% – 75% of the HFres. Read more about Heart rate reserve.
Lactate:	Less than 2mmol
Phase:	Whole year

Legend: '=minutes, "=seconds, S=strokes, F=force (pressure), R=stroke rate, P=Power, Rr=race rate, Rr-x=x below race rate, →=followed by, ()=repeat

green1:	45' Fmax R22–R26
green2:	60' Fmax R22–R26
green3:	90' Fmax R22–R26
green4:	3x (20' Fmax R24 → 5' rest)
green5:	2x (20' Fmax: R26 → 5' rest)
green6:	60': (2' R22 → 2' R24)
green7:	45': (2' R22 → 2' R26)
green8:	45': (2' R22 → 2' R24 → 2' R26 → 2' R24)

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	Polarized training – Explanation
	Polarized training – Yellow zone