The target heart rate zone refers to an optimal heart rate range during physical activity that maximizes cardiovascular benefits while minimizing injury risk. Typically, this zone ranges between 50%-85% of an individual's maximum heart rate, which is primarily calculated by subtracting their age from 220. Exercising within this zone improves endurance, burn calories effectively, and enhances aerobic fitness. Monitoring heart rate during exercise ensures appropriate intensity, promoting safe workouts tailored to individual fitness goals and cardiovascular health.