Find your maximum heart rate
Use the formula: 220 minus your age
Measure your resting heart rate
Calculate heart rate reserve: maximum heart rate minus resting heart rate
Determine zone percentages based on your goal
Zone 1: 50% to 60% of maximum heart rate
Zone 2: 60% to 70% of maximum heart rate
Zone 3: 70% to 80% of maximum heart rate
Zone 4: 80% to 90% of maximum heart rate
Zone 5: 90% to 100% of maximum heart rate
Use a heart rate monitor to track your pulse
Adjust zones if using a lab test or fitness assessment
Recheck zones as fitness level changes