Find Your Target Heart Rate

1.Interval training. With interval training, you'll alternate between low intensity exercise (like walking or jogging) and high intensity (sprinting or hill climbs) to burn calories and build endurance. Your intervals can be of any length, e.g. 3 minutes easy, 1 minute hard. Use your heart rate monitor along with Perceived Exertion to make sure you're working hard enough during your work sets.

2. Endurance training. Building endurance requires longer time spent exercising. For that reason, these workouts might be longer and slower, e.g. 45 minutes at a heart rate that matches level 4-6.

3. Burning calories. To burn the most calories, you want to work at a higher intensity. As a result, these workouts might be shorter and more intense than endurance training. For these workouts, you want to keep your heart rate at a level 6-8 throughout your workout.

Practice using your heart rate monitor during different workouts to get a sense of how hard you're working and make sure you're training effectively. If you don't have a heart rate monitor, move on to the next step for more ways to monitor your exercise intensity.

• How to Find Your Resting Heart Rate
• How to Find the Low End of Your Target Heart Rate Zone
• How to Find the High End of Your Target Heart Rate Zone
• Using your Target Heart Rate Zone to Track Intensity
• Using Your Heart Rate with Perceived Exertion
• Creating Workouts Based on Your Target Heart Rate Zone
• Other Ways to Monitor Your Intensity - The Talk Test
• Other Ways to Monitor Your Intensity - Perceived Exertion