u/0Ponyo

Hey all, Ik its kinda 2 question but still. I'm J15 180cm and weight 72kg.

The first and more important question is, how do I do ut2 properly. Recently I got the H10 from polar to monitor my heart. Ik ut2 is meant to be based of off the heart but can someone explain how? What range is it meant to be at. For instance i did a 45min ut2 at 2:09 w heart rate at 176, too high? I think so.

Second thing is, I want to essentially get as watty as quick as possible and to do that I need to put on weight, how does one do that?

Thxs