Zone 2 Heart Rate Calculator

Why Zone 2 training matters

Zone 2 is a low-intensity effort, roughly 60 to 70% of max heart rate, where you can typically hold a conversation without gasping for breath. It's the backbone of most endurance training plans because it builds aerobic capacity and mitochondrial density without the recovery cost of harder efforts.

This calculator offers both the classic 220-minus-age formula and the Tanaka formula (208 - 0.7 × age), which research suggests tracks slightly better across a wider age range.

For your full five-zone breakdown using resting heart rate as well, see the heart rate zone calculator.

Where these numbers come from

The formulas and default values in this calculator are based on:

• Tanaka, H., Monahan, K.D., Seals, D.R. (2001) age-predicted maximal heart rate formula
• classic 220-minus-age formula

These are planning estimates for training purposes. Check with a coach, trainer, or physician before starting a new program or maxing out.