Here is a diagram to show the Spinning® (diagram source: http://www.spinning.com/spinning-enthusiasts/energy-zone-chart.asp) heart rate zones. As an estimate, here are the formulas for figuring out your maximum heart rate (MHR):

• Men: 220 – age = MHR
• Women: 226 – age = MHR

Please note, these are just estimates. There are several effective ways to acquire your MHR and overall health conditioning zones, such as a Lactate Threshold field test, or even more advanced, the Blood Lactate Threshold Test. Here are a few links about heart rate training:

• http://www.livestrong.com/article/120882-heart-rate-fitness-training/
• http://davidglover.net/2010/03/lactate-threshold-and-blood-lactate-testing/

Ultimately, over time as you train with a heart rate monitor you will see patterns and indications of where your training zones should be.