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