Today, I explore the correlation between nasal breathing and maximum aerobic heart rate and set out the criteria I use to define heart rate zones. To keep things simple, I break the zones down into Easy, MAF, Grind, and Max, and I explain what happens when you move out of the aerobic MAF zone into the more intense anaerobic zone. Plus, I advise how to avoid fatigue and declining performance and describe how to build up a strong base of aerobic fitness before adding more high-intensity exercise.

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