🎯

Health Goal

Aim for 150-300 minutes of cardio per week.

⌚

Accuracy

Use a chest strap or wear smartwatch for 60 days to get avg.

1. Choose Method

Formula: 220 - Age = MHR

2. The 5 Heart Rate Zones

ZONE 5 90-100%
Maximum / VO2 Max
-- - -- BPM
ZONE 4 80-90%
Hard / Anaerobic
-- - -- BPM
ZONE 3 70-80%
Moderate / Aerobic
-- - -- BPM
ZONE 2 60-70%
Light / Fat Burn
-- - -- BPM
ZONE 1 50-60%
Very Light / Warm Up
-- - -- BPM

3. Select Cardio Modality

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--

--

Target Heart Rate
-- BPM
--

📋 Workout Blueprint

Phase 1 🔥
Warm Up

--

Target: Elevate core temp & joint fluid
Phase 2 ⚡
Main Session

--

Target: Primary training stimulus
Phase 3 🧊
Cool Down

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Target: Flush metabolites & lower HR