The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
zone four this is where you get into up the high intensity training um so it's a 16 to 18 RP it's um you know 80 to 95% of your maximum heart rate and you could probably only speak one word or two at a time maybe if you were trying to gauge that zone based on the talk test
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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it's going to correspond to an RP of 13 to 15 about 70 to 80% of your maximal heart rate and then this is where talking gets a little bit difficult so you could speak in broken sentences with still not you're not gasping for air yet but you could speak in broken sentences and that would be a good way to indicate kind of this Zone