How to Calculate Zone 2 Heart Rate
What is Zone 2 Heart Rate?
Zone 2 heart rate training is aerobic base training at 60–70% of heart rate reserve. It builds mitochondrial density, improves fat oxidation, and develops cardiovascular efficiency with minimal recovery cost.
Step-by-Step Guide
- 1Max HR = 220 − age (Tanaka formula: 208 − 0.7 × age is more accurate)
- 2Heart Rate Reserve (HRR) = Max HR − Resting HR
- 3Zone 2 = Resting HR + (HRR × 0.60) to Resting HR + (HRR × 0.70)
- 4The Karvonen formula accounts for individual resting heart rate
Worked Examples
Input
Age 35, RHR 60
Result
Max HR ~185, Zone 2: 123–138 bpm
Input
Age 45, RHR 55
Result
Max HR ~175, Zone 2: 115–130 bpm
Input
Age 25, RHR 70
Result
Max HR ~195, Zone 2: 133–147 bpm
Frequently Asked Questions
What is Zone 2 training?
Low-intensity aerobic work (can sustain conversation). Builds aerobic base, burns fat, recovers well. 60–70% max heart rate.
Why Zone 2 specifically?
Below Zone 2 is too easy; above it becomes harder work. Zone 2 is the sweet spot for endurance and consistency.
How accurate is max HR estimation?
220 - age is rough. Lab test or field test (all-out effort) is more accurate. Fitness level and genetics affect max HR.
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