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There is no general answer. Your individual response to high intensity training (HIT) might be in parts genetically determined. You might be anything from a non-responder or a good responder. Watch last half a BBC documentary, "The Truth About Exercise" with Michael Mosley, for more details as I just did (and stumbled upon your question) If you are a "good ...

You can use max heart rate to determine training zones assuming you can get an accurate max heart rate. There are several calculations you can use to guess a max heart rate zone. However, max heart rates can very drastically and in many cases is NOT an indicator of overall health. Some people have really high max heart rates because they have a very high ...

If you want to get the most out of your workouts, then training in your target heart rate zone is one step toward doing that. Hence the word zone, its actually a range of bpm that you want to stay in during your workout. From what I've seen, %50-80 of your max is sufficient, I don't think anyone can train very close to their max for very long. They also ...