Target heart rate varies based on age and fitness levels, serving as a guideline for effective workout intensity. A common method to determine maximum heart rate is to subtract age from 220. Target heart rate zones typically range from 50% to 85% of this maximum, tailored to individual fitness goals. For beginners, staying within lower ranges promotes cardiovascular health, while advanced individuals may aim for higher intensities for performance improvements. Monitoring heart rate during exercise ensures individuals work within safe and effective thresholds for optimal results.