ผมค้น เรื่อง VO2 max กับวิธีคิดคำนวณ Target Heart Rate ที่รวม Resting HR ดังนี้
เดรดิต... http://www.sport-fitness-advisor.com/VO2max.html
Researchers involved in this Birmingham study found that the Fat Max Zone (where the most fat was burned) was actually reached at 55 to 72 percent of VO2 Max. This represents a substantially narrower range, especially on the high end (less a whopping 13 percent), than what was previously accepted. Possibly an even more important finding -- at levels above 89 percent, fat burning all but ceased.
The Fat Max Zone
(as measured by the heart rate reserve formula)
1. Calculate estimated maximum heart rate (MHR)
using the following formula:
220 minus age = MHR
Estimated MHR for an average 30 year-old would be:
220-30 = 190
2. Next, determine resting heart rate (RHR):
Take your pusle for 1 minute white at TOTAL rest:
(Typical RHR = 70)
Subtract RHR from MHR:
190 - 70 = 120
3. Calculate percentages:
55% of 120: = 66
72% of 120: = 86
4. Add RHR (70) back into to both numbers:
66 + 70 = 136
86 + 70 = 156
The Fat Max Zone for an average 30-year-old, would between 136 and 156 beats per minute. Grab a pencil and paper and calculate your own Fat Max Zone.
Without the need of a trainer, and by using the above formula, you can make sure your aerobic regimen is working towards increasing V02 Max (and your ability to burn fat), while at the same time taking place in the Fat Max Zone.
Aerobic exercise should be repeated about 3 or 4 times per week, for a period of at least 15 to 20 minutes to achieve optimum results. Be sure to pay attention to how you feel, as well as how you're breathing, during exercise.
As a general rule, you shouldn't feel overly fatigued or winded during aerobic exercise, and you should be able to speak at least three words (or syllables) without taking an in-breath.
ระดับ Heart Rate Zone การออกกำลังกาย-ทั่วไป กับ FAT-Burn
วิธี Conversatoinal Pace ที่ใช้ monitor Heart Rate ง่ายๆ ใช้อย่างไร ? 
