Your predicted max heart rate is 220-age for males and 226-age for women.
The target heart rate depends on target for what.
If you're 30 then for males it's 190 and females it's 196.
(Warm up) --- 50 - 60% of maximum heart rate which is anywhere from .5*max to .6*max.
For a female at 30 that's from 98 - 117.6
For a male at 30 that's from 95 - 114
(Fat Burning) --- 60 - 70% of maximum heart rate which is anywhere from .6*max to .7*max.
(Endurance Training) --- 70 - 80% of maximum heart rate. Helps strengthen your heart.
Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate. Strengthens your cardiovascular system and helps you fight fatigue.
Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate. This zone is only for people who are in peak condition.
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