1. Obtain your maximum heart rate (MHR) 220 by subtracting your age from 220. 2. At what percent of maximum heart rate do you wish to train? The lower limit is 60% for training effect, and the safe upper limit is 90%.
3. Multiply Step 2 times the value of Step 1. HRR X 50% and HRR x 85%
4. A is results lower limit of target heart rate zone for training effect, and B is the safe upper limit.
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