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heart rate zones

Max heart rate uses the standard 220 − age formula, a widely used estimate that can be off by 10–15 bpm for any individual. A supervised cardiac stress test is the only way to know your exact max.

Adding your resting heart rate switches to the Karvonen method, which factors in your current fitness level for a more personalized target.

Zone 2 (60–70%) is where most "fat burning" and base-building cardio happens; Zone 4–5 (80%+) is high-intensity interval territory.