To identify their target heart rate zone, individuals should first determine their maximum heart rate by subtracting their age from 220. The target heart rate zone typically ranges from 50% to 85% of the maximum heart rate. For example, a 30-year-old's maximum heart rate is 190 bpm, making their target zone approximately 95 to 162 bpm during exercise. Monitoring heart rate during workouts can help individuals gauge intensity, ensuring they are training effectively for both fat burning and cardiovascular improvement.