The use of a heart rate monitor is highly recommended for this type of training. Higher priced monitors normally have more features such as the ability to set alarms for when you are out of your target zone, and can record the time you are in your target zone. Before starting any exercise program, you should always check with your doctor, especially if you are over 35 years old, have had an illness such as a heart condition, or led a sedentary lifestyle. Age calculated Max HR is only an approximation. Actual values differ by individual.
Calories burned are only an approximation.
Before you can start your training, you must determine your Maximum Heart Rate. You can use the calculator below to find your training zones. If you don't know your Max HR, you can get an approximation by entering your age. This calculator also approximates the number of calories that are burned per hour in each zone. When training at this intensity, the body will burn fat for its primary fuel.