You can use this Training Zone Calculator to work out the training zones that apply to you. This calculator uses the Karvonen Formula to work these out, and values are shown in beats per minute:
To determine your Resting Heart Rate you simply need to measure your pulse, or the number of times your heart beats per minute, while you’re at rest. The best time to do this is while you’re still in bed, right after you wake up (unless you’ve just woken from a nightmare) since this will be your most rested state.