Zone 2 Heart Rate Calculator
Calculate your Zone 2 heart rate training range using Karvonen (HRR), percentage of max HR, or MAF methods. Find your optimal aerobic training zone.
Estimated: 220 - age = 185 bpm
Uses Heart Rate Reserve (HRR) for more personalized zones based on your resting heart rate.
All Heart Rate Training Zones
| Zone | Name | Heart Rate | % of HRR |
|---|
These zones are estimates. For the most accurate heart rate zones, consider a lab-based lactate threshold test or VO2 max assessment.
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About the Zone 2 Heart Rate Calculator
Learn more about the calculator and its creator
Jonas
I have been a multi-sport athlete for over 10 years and I built this calculator to help athletes like you and me.
How the Zone 2 Heart Rate Calculator Works
This calculator determines your Zone 2 heart rate training range using three proven methods: Karvonen (Heart Rate Reserve), percentage of maximum heart rate, or the MAF (Maffetone) method. Zone 2 is your optimal aerobic training zone for building endurance and improving fat oxidation.
Calculation Methods
- Karvonen (HRR): Zone 2 = Resting HR + (Max HR - Resting HR) × 60-70%
- Percentage: Zone 2 = Max HR × 60-70%
- MAF: Upper limit = 180 - Age (Zone 2 is 10 bpm below this)
What is Zone 2 Training?
Zone 2 training is low-intensity aerobic exercise performed at a heart rate where you can maintain a conversation. It's the foundation of endurance training, building mitochondrial density, improving fat oxidation, and enhancing cardiovascular efficiency without accumulating excessive fatigue.
Elite endurance athletes spend approximately 80% of their training time in Zone 2, using the remaining 20% for high-intensity work. This polarized approach maximizes aerobic development while allowing adequate recovery between hard sessions.
Benefits of Zone 2 Training
- Builds aerobic base and mitochondrial density
- Improves fat oxidation and metabolic efficiency
- Enhances recovery between hard training sessions
- Reduces injury risk compared to high-intensity training
- Sustainable for longer duration sessions
- Establishes foundation for faster race performances
Zone 2 Training for Different Sports
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Frequently Asked Questions
Zone 2 training is low-intensity aerobic exercise where you can maintain a conversation. It builds your aerobic base, improves fat oxidation, and enhances mitochondrial function - the foundation for all endurance performance.
Your Zone 2 heart rate is typically 60-70% of your heart rate reserve (Karvonen method) or 60-70% of your max heart rate. For a 35-year-old with resting HR of 60 and max HR of 185, Zone 2 would be approximately 135-148 bpm using Karvonen.
Using the Karvonen method: Zone 2 = Resting HR + (Max HR - Resting HR) × 60-70%. For the MAF method, simply use 180 minus your age as your upper limit.
Zone 2 cardio is any aerobic activity performed at a low enough intensity to stay in the Zone 2 heart rate range - typically running, cycling, swimming, or walking. You should be able to hold a conversation.
Yes, Zone 2 training maximizes fat oxidation. At this intensity, your body primarily uses fat for fuel rather than carbohydrates, making it excellent for improving metabolic health and body composition.
Zone 2 cardio is exercise performed at 60-70% of your max HR or heart rate reserve. Activities include easy running, cycling, swimming, brisk walking, or any exercise where you can maintain a conversation.
No - Zone 2 training is essential for building aerobic capacity, improving fat metabolism, and recovery. Elite endurance athletes spend 80% of their training time in Zone 2. It's the foundation for sustainable performance gains.
The Karvonen method uses heart rate reserve (max HR - resting HR) for more personalized zones. The percentage method simply uses a percentage of max HR. Karvonen is more accurate for trained athletes with lower resting heart rates.
The MAF (Maffetone) method uses a simple formula: 180 minus your age as your maximum aerobic heart rate. It's designed to keep you in the aerobic zone for building endurance base.
Zone 2 runs should typically be 45-90 minutes for most runners. Longer durations (up to 2-3 hours) are beneficial for marathon training. The key is staying in the zone - slow down if your heart rate rises.
What is Zone 2 training?
What is my Zone 2 heart rate?
How do I calculate my Zone 2 heart rate?
What is Zone 2 cardio?
Does Zone 2 burn fat?
What is considered Zone 2 cardio?
Is Zone 2 training a waste of time?
What is the difference between Karvonen and percentage methods?
What is the MAF method?
How long should Zone 2 runs be?
The Science Behind This Calculator
Learn about the researchers whose work powers this tool
Dr. Martti J. Karvonen
External link to Dr. Martti J. KarvonenFinnish physiology researcher (1918-2009) who created the Karvonen Formula: Target HR = HRrest + %Intensity × (HRmax - HRrest). This uses Heart Rate Reserve (HRR) as the intensity anchor, demonstrating that HRR correlates more tightly with VO₂ reserve than simple %HRmax.
Key Achievements
- •Creator of the Karvonen Formula (HRR method)
- •Pioneered Heart Rate Reserve calculations
- •Demonstrated HRR-VO₂ reserve correlation
+2 more achievements
Dr. Phil Maffetone
External link to Dr. Phil MaffetoneSports medicine physician who developed the MAF Method (Maximum Aerobic Function), known for the 180-age heart-rate formula to target aerobic (fat-oxidation) zones. Emphasizes low-stress, injury-reducing training with focus on metabolic health.
Key Achievements
- •Creator of the MAF Method (180-Age formula)
- •Coached 6-time Ironman World Champion Mark Allen
- •Pioneer of low heart rate training
+2 more achievements
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Calculate your Zone 2 running pace and heart rate for optimal aerobic training. Enter your race time to get personalized easy run paces using Karvonen, percentage, or MAF methods.
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Calculate your VO2 max based on your age, gender, and test method.
Heart Rate Calorie Calculator
Calculate calories burned based on heart rate using Keytel equations with sex, age, weight, and optional VO2max for personalized accuracy.