โค๏ธ The 220-Age Formula
Your Maximum Heart Rate (MHR) is roughly 220 minus your age. From there, we divide your effort into zones:
- ๐ฅ Zone 2 (60-70%): The "Fat Burning" zone. Ideal for long, sustainable recovery and metabolic health.
- โก Zone 4 (80-90%): The "Threshold" zone. Improves speed and cardiovascular capacity.
๐ก Science Tip: Working in Zone 2 for 80% of your training is the secret of elite endurance athletes. It builds a massive aerobic base without burning you out.
Find Your Training Zones โ