HEART RATE TRAINING ZONES
A one-page reference for training by heart rate. Shows all five zones with their percentage of max heart rate and what each one is for, plus an age-by-age chart of target beats per minute from age 20 to 80.
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These free resources are designed to help you train with more structure, understand your effort, and take a realistic next step.
RATE OF PERCEIVED EXERTION GUIDE
How to gauge intensity by feel using the Borg 6–20 RPE scale, with what each level feels like and when to use it. Includes the talk test and notes for anyone on beta blockers, where heart rate alone can mislead.
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FIVE MINUTE WORKOUTS
Twelve no-equipment workouts that take five minutes each, split into beginner, intermediate, and advanced. Legs, upper body, and core, with exact exercises, reps, and timing for every session.
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POST-CARDIAC REHAB READINESS CHECKLIST
A twelve-part checklist for returning to exercise after cardiac rehab: medical clearance, medications, warning signs, baseline measurements, equipment, and an 8–12 week progression plan.
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