Zone 2 Heart Rate Calculator
Find your zone 2 heart rate range, the easy aerobic zone used for base training, by three methods: percent of max heart rate, heart rate reserve (Karvonen) and the Maffetone 180 formula, with a talk-test check. Example: a 40-year-old with max heart rate 180 has a zone 2 range of about 108 to 126 bpm (60 to 70%).
Show steps
How to use the Zone 2 Heart Rate Calculator
- Enter the values in the fields.
- Press Calculate to see the result with the steps shown.
Formula and method
Zone 2 = 60% to 70% of maximum heart rate. Karvonen: resting HR + (max HR – resting HR) x 0.60 to 0.70. Maffetone maximum aerobic heart rate = 180 – age, adjusted by -10, -5, 0 or +5.
Zone 2 heart rate by age (60 to 70% of Tanaka max)
| Age | Max HR | Zone 2 |
|---|---|---|
| 25 | 190 | 114 to 133 |
| 35 | 184 | 110 to 129 |
| 45 | 176 | 106 to 123 |
| 55 | 170 | 102 to 119 |
| 65 | 162 | 97 to 113 |
What zone 2 training does
Easy aerobic work builds mitochondria and fat-burning capacity, and it makes up the base of most endurance programs. Many athletes do 70 to 80 percent of their volume at this effort.
Three methods compared
| Method | Strength | Weakness |
|---|---|---|
| % of max HR | Simple | Relies on estimated max |
| Karvonen | Accounts for resting HR | Needs good resting HR |
| Maffetone | Easy | Often lower than others |
How to find your resting heart rate
Measure first thing in the morning for several days, before getting out of bed, and use the average.
Frequently asked questions
What is zone 2 heart rate?
The easy aerobic zone, about 60 to 70 percent of max heart rate.
How do I find my zone 2?
Take 60 to 70 percent of your max heart rate, or use the talk test.
What is the Maffetone method?
Subtract your age from 180, with small adjustments for health and training history.
How long should zone 2 sessions be?
Typically 30 to 90 minutes, several times a week.
Is zone 2 good for fat loss?
It burns a higher share of calories from fat, but total calories matter most for weight loss.
Why does my heart rate drift up?
Heat, dehydration and fatigue raise heart rate at the same pace.
Sources
- San-Millan and Brooks, Sports Medicine 2018: Assessment of metabolic flexibility
- American Heart Association: Target heart rates
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