Zone 2 Heart Rate Calculator
Age (years)
Resting Heart Rate (bpm)
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.
- 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
Age 35, RHR 60=Max HR ~185, Zone 2: 123–138 bpm
Age 45, RHR 55=Max HR ~175, Zone 2: 115–130 bpm
Age 25, RHR 70=Max HR ~195, Zone 2: 133–147 bpm
| Zone | % HRR | Purpose | Feel |
|---|---|---|---|
| Zone 1 | 50–60% | Recovery | Very easy |
| Zone 2 | 60–70% | Aerobic base | Conversational |
| Zone 3 | 70–80% | Tempo | Somewhat hard |
| Zone 4 | 80–90% | Threshold | Hard |
| Zone 5 | 90–100% | Maximum | All-out |
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