Heart rate zones divide your maximum heart rate into five intensity ranges to help you optimize your workouts. Here's how to use them effectively:

1. Choose a calculation method: Select age-based for simplicity, Heart Rate Reserve for accuracy (if you know your resting heart rate), or custom if you've measured your maximum heart rate.
2. Monitor during workouts: Use a heart rate monitor or fitness tracker to stay in the appropriate zone for your training goals.
3. Follow a balanced approach: Include workouts across different zones for complete cardiovascular development.
4. Adapt over time: As your fitness improves, you may need to recalculate zones or adjust intensity to continue seeing progress.