I would like to help, but I'm not exactly sure what you need help with.
Answer:
Ok so i can only help you with two parts of it. The other uses your age but ill give you mine as an example.
Equation 220-__(mine is 18)_____(your age)= ______202____________ Target Training Zone (60-85% of max) math
60% of MHR= MHR X .6= ____24_____
85% of MHR= MHR X .85= ____34_____
