Wish there was a third group that simply did 10 minutes exercise at the same exertion as the endurance group.
The days after I did those, were the clearest, most relaxed days of all.
I ended up with a resting heart rate in the 30s.
It's not the literal maximum (the maximum you can achieve), it's the average based on age. So you find the maximum for your age in the chart (or calculate it) and set target zones when exercising.
http://www.runnersworld.com/ask-the-sports-doc/what-is-my-ma... - another discussion about it.
“But if you are someone, like me, who just wants to boost health and fitness and you don’t have 45 minutes or an hour to work out, our data show that you can get big benefits from even a single minute of intense exercise.”