How does the Zone 2 Heart Rate Calculator work?

Max HR = 220 − age (Tanaka formula: 208 − 0.7 × age is more accurate) Then: Heart Rate Reserve (HRR) = Max HR − Resting HR Then: Zone 2 = Resting HR + (HRR × 0.60) to Resting HR + (HRR × 0.70) Then: The Karvonen formula accounts for individual resting heart rate.

Can you give an example of how to use the Zone 2 Heart Rate Calculator?

Example: Input Age 35, RHR 60 gives a result of Max HR ~185, Zone 2: 123–138 bpm.

Is the Zone 2 Heart Rate Calculator free to use?

Yes — completely free with no registration, download, or subscription required. All calculations happen instantly in your browser.

How accurate is the Zone 2 Heart Rate Calculator?

Our Zone 2 Heart Rate Calculator uses verified mathematical formulas and is accurate to multiple decimal places. Results are calculated in real-time using the same methods used by professionals.

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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.

Symbol	Name	Unit	Description
max_HR	Max heart rate	bpm	Estimated as 220 - age (or from test)
Z2_lower	Zone 2 lower bound	bpm	60% of max HR
Z2_upper	Zone 2 upper bound	bpm	70% of max HR

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

References

›Zone 2 training research — Dr Iñigo San Millán
›Karvonen heart rate formula

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Zone 2 Heart Rate Calculator

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Heart Rate Zones (Karvonen Method)

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Zone 2 Heart Rate Calculator