If you don’t want to track your heart rate, there are other ways to determine your intensity during exercise. One method is the talk test.
When you are exercising at a moderate intensity level, you shouldn’t be so winded that you cannot talk. You should still be able to carry on a conversation with your workout partner. However, you should be working hard enough that you do not have enough breath to sing.
If you are doing intervals or performing at a more vigorous intensity level, your ability to hold a fluent conversation may be more stilted.