Heart rate zones are worked out based on your maximum heart rate. Your maximum heart rate is 220 minus your age. There are five heart rate zones, each linked to specific training benefits: Zone 1 (Very Light, 50-60%): Ideal for warm-ups and cool-downs, promoting active recovery. Zone 2 (Light, 60-70%): Great for building endurance over longer sessions—important for those demanding matches. Zone 3 (Moderate, 70-80%): A balance between intensity and endurance, useful for improving cardiovascular capacity. Zone 4 (Hard, 80-90%): This zone challenges your physical limits, which can mimic the high-intensity bursts common in refereeing. Zone 5 (Maximum, 90-100%): For those short, explosive efforts, this zone is about pushing your limits but requires recovery afterward. Incorporating workouts across these zones—varying frequency, duration, and intensity—will ensure that you're physically prepared for any game scenario. As you track your heart rate with Ref-Vision's analytical tools, you can tailor your training regime to enhance performance, ensuring you are fit, focused, and ready for every match. Happy refereeing!