Zone 2 Heart Rate Calculator

Find your range — Zone 2 Heart Rate Calculator

How to Use Zone 2 Heart Rate Calculator

1. Step 1: Enter your age

   Type your age. We estimate max heart rate automatically (you can override it).

2. Step 2: Add resting heart rate (optional)

   For Karvonen (HRR) accuracy, add your resting HR measured after 5 minutes of complete rest.

3. Step 3: Pick method

   Choose HRmax % or Karvonen (HRR). Both show your zone 2 range (bpm).

4. Step 4: Plan your week

   Select a training level to get suggested sessions and total time‑in‑zone.

5. Step 5: Copy your summary

   Use the Copy button to save your zone 2 targets and weekly plan.

Key Features

• Zone 2 HR range (bpm)
• HRmax and Karvonen methods
• Beginner/Intermediate/Advanced plans
• Weekly time‑in‑zone planner
• Copyable training summary

Understanding Results

Zone 2 Heart Rate Calculator: Formula

This tool uses two widely used approaches to estimate Zone 2 (easy aerobic) heart rate. HRmax % takes a fixed percentage of maximum heart rate. Karvonen (Heart Rate Reserve) adjusts for your resting heart rate: Zone2 = RestingHR + (0.60–0.70) × (MaxHR − RestingHR). Both methods output a lower and upper bound in beats per minute (bpm).

Reference Ranges & Interpretation

Zone 2 commonly sits between 60–70% of HRmax (or HRR). It should feel easy: you can talk in full sentences, breathe mostly through your nose, and keep a steady pace for 30–90 minutes. Staying inside this range builds aerobic capacity, supports fat metabolism, and improves endurance without excessive fatigue.

Assumptions & Limitations

Age‑based max heart rate formulas are estimates; individual values vary. Wrist sensors can lag; chest straps are more accurate. Illness, heat, dehydration, caffeine, and poor sleep can shift heart rate. Use ranges as guides, listen to your body, and consult a professional if you have a heart condition or concerns.

Complete Guide: Zone 2 Heart Rate Calculator

The zone 2 heart rate calculator is a simple, reliable way to find the heart rate range where easy aerobic training happens. When you keep most of your steady cardio in Zone 2, you build an engine: more mitochondria, better fat metabolism, smoother breathing, and a pace you can hold for a long time. This page explains exactly how the tool works, why Zone 2 matters, and how to turn your numbers into a week that fits your life.

If you are new to this, start small. Let the calculator give you a realistic range and a plan you can repeat. Consistency is what makes Zone 2 powerful — not one “perfect” workout. Use the planner, keep easy days easy, and you will feel the difference in a few weeks.

What is Zone 2?

Zone 2 is an easy aerobic effort. In practical terms, you can speak in full sentences and breathe mostly through your nose. On a five‑zone model, Zone 2 is typically 60–70% of your maximum heart rate (HRmax), or 60–70% of your Heart Rate Reserve (HRR) using the Karvonen method. In this range your body prefers fat as a fuel, and stress is low enough to recover well between sessions. For everyday health and endurance, Zone 2 is the “bread and butter” of training.

Many athletes spend 70–90% of their weekly volume in easy zones. This foundation lets you add faster work later without burning out. If your easy days drift into moderate intensity (often called the “grey zone”), fatigue piles up and progress slows. That is why a clear Zone 2 target is helpful — and why this zone 2 heart rate calculator focuses on clarity and repeatability.

How this calculator works

The tool estimates your Max HR from age using common research‑based equations (Tanaka, Fox 220−age, or Gellish). You can keep the estimate or override it with your own tested value. Then you can view Zone 2 by two methods:

• HRmax %: a simple 60–70% of Max HR.
• Karvonen (HRR): 60–70% of your Heart Rate Reserve, added back to your resting heart rate.

If you know your resting heart rate, the Karvonen method personalizes the range and often feels more accurate. If you do not, the HRmax method is a solid baseline. The calculator shows both so you can compare.

Choosing a method: HRmax % vs Karvonen

Both methods are valid. HRmax % is quick and widely used. Karvonen uses Heart Rate Reserve (Max HR − Resting HR) and can better reflect your fitness level. For example, two people with the same Max HR but different resting heart rates likely need slightly different Zone 2 ranges.

Try both and notice how you feel. If Karvonen puts you a bit higher than HRmax %, keep sessions truly easy: you should still be able to talk comfortably. Using this zone 2 heart rate calculator weekly also helps you see changes as your resting HR adjusts with training.

How to measure accurately

Accurate readings make Zone 2 simpler. Here are simple steps that work well for most people:

• Use a chest strap when possible. Wrist sensors are convenient but can lag or drift.
• Warm up 5–10 minutes before you settle into the zone.
• Pick steady terrain: flat path, treadmill, or smooth cycling route.
• Breathe easily: nasal or calm mouth breathing, able to talk in sentences.
• Hold it steadily for 20–60 minutes depending on your plan.

Temperature, dehydration, caffeine, sleep, and stress can shift heart rate. If your HR drifts up mid‑session, back off slightly to return to range. It is completely normal to adjust pace or power to stay in Zone 2.

Training plans and weekly structure

A good plan is the one you can repeat. Use the built‑in planner to set the number of sessions and minutes per session. Here are simple starting points many people find manageable:

• Beginner: 2–3 sessions × 20–40 minutes (60–120 min/week).
• Intermediate: 3–4 sessions × 40–60 minutes (120–240 min/week).
• Advanced: 4–6 sessions × 45–90 minutes (180–400+ min/week).

Many runners and cyclists also like to keep one longer Zone 2 day each week. If you do, make the day before easy and keep the next day easy too. If you add faster intervals on other days, be sure the easy days stay easy. Most of your weekly time should still fall in Zone 2.

Want to connect heart rate and running pace? Use our Running Pace Calculator to match easy effort to a sensible pace on different terrains. Cyclists can pair this calculator with perceived effort and cadence targets.

Running vs cycling vs walking

The heart does not know if you are running or riding — only effort. On the bike, cadence and resistance influence HR; on foot, hills and heat do. The easiest way to stay in Zone 2 is to pick a mode you can keep steady and comfortable for the planned time.

• Walking: brisk enough to raise HR into range; slight hills help.
• Running: choose a flat route or treadmill; keep steps light and relaxed.
• Cycling: steady cadence on moderate resistance; avoid frequent surges.
• Elliptical/Rowing: great for controlled, repeatable Zone 2 sessions.

If you prefer to train by feeling rather than strictly by HR, the RPE Calculator is a good partner to this tool. Zone 2 often lines up with RPE 2–3/10.

Progress, adaptation, and when to move up

After 4–8 weeks of consistent Zone 2, most people notice that the same heart rate produces a slightly faster pace or higher power. That is a sign your aerobic base is improving. If easy days start to feel very easy, maintain the range but extend one session by 5–10 minutes, or add a short set of strides or high‑cadence spins at the end.

When you have a strong base and a stable week, you can add a small amount of threshold or interval work. If you do, balance it with true Zone 2 on most other days. Our VO2 Max Calculator and Target Heart Rate Calculator can help set efforts for those sessions.

Common mistakes to avoid

• Pushing too hard on easy days and too easy on hard days.
• Ignoring heat, dehydration, or lack of sleep — all raise heart rate.
• Relying on erratic wrist sensors; switch to a chest strap for steady work.
• Changing too many variables at once (terrain, shoes, cadence, fueling).
• Expecting progress in days — base fitness grows quietly over weeks.

Stay patient. The goal of Zone 2 is durability, not drama. Keep sessions calm, keep coming back, and stack weeks. Your future self will thank you.

Related calculators

Fine‑tune your training with these tools that pair naturally with this zone 2 heart rate calculator:

• Heart Rate Zone Calculator — see all zones side by side.
• Max Heart Rate Calculator — estimate or confirm HRmax with several formulas.
• Heart Rate Calculator — quick conversions and average heart rate checks.
• Running Pace Calculator — match easy effort to practical paces.
• Calories Burned Calculator — estimate energy use for different activities.

If you train for health and longevity, Zone 2 is your steady companion. Use this page as a home base: run the numbers, plan your week, and keep easy days truly easy. Over time, simple sessions add up to big gains.

Frequently Asked Questions