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Target Heart Rate ZonesPercentage of MHRFitness GoalBenefits
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Zone 1: Recovery50-60%Warm-up, cool-down, active recoveryReduced stress, improved recovery, basic health benefits
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Zone 2: Aerobic60-70%Endurance, fat burningImproved cardiovascular fitness, strengthened heart, fat burning
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Zone 3: Tempo70-80%Cardiovascular capacityEnhanced aerobic fitness, increased lactate threshold
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Zone 4: Lactate Threshold80-90%Speed, powerImproved anaerobic capacity, increased muscle strength
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Zone 5: Anaerobic90-100%Maximum performance, high-intensity intervalsImproved speed, power, anaerobic capacity
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