2. For competitors
Measure your resting heart rate just after awakening in the morning and your maximum heart rate (perhaps during competition). Then set your target zone according to your goal:
A) For longer physical-endurance
Aiming at races which last for many hours or over consecutive days:
60% - 70% (aerobic exercise)
B) For
70% - 80% (aerobic exercise)
C) For pushing power at full force for about a minute
more than 85% (anaerobic exercise)
D) For instantaneous maximum power which lasts for several seconds (sprinting) 
more than 95% (anaerobic exercise)
Training level (%) = (Target heart rate) – (Resting heart rate) x 100 (Maximum heart rate) – (Resting heart rate)
Target heart rate =(Maximum heart rate - Resting heart rate)
x Training level (%) + Resting heart rate 100
Resting heart rate
Measure your resting heart rate when you are awake in bed in the morning.
Maximum heart rate
The following calculations are generally used: (220 – age) or (240 – 0.69 x age).
For more precise figure, consult a training specialist.
