# Zone 2 Base: full site content

> Plain-Markdown version of the main pages of https://zone2base.app, for AI assistants and search engines to read and quote. Short version: https://zone2base.app/llms.txt. Last updated: 2026-10-15.

Zone 2 Base (App Store name "Zone 2 Base: AI Fitness Coach") is an iPhone and Apple Watch app for Zone 2 heart rate training. An on-device AI coach plans your week around the days you can train, live coaching keeps you in Zone 2, and a weekly ring fills from every Apple Health workout with heart rate. The core is free; Pro is $3.99 a month, $34.99 a year with a 7-day free trial, or $79.99 once. No account, and health data stays on the iPhone. Made by Darko Jovanovski, an independent developer in North Macedonia.

- Website: https://zone2base.app/
- App Store: https://apps.apple.com/app/id6821981014 (App Store ID 6821981014; submitted to App Review on 2026-10-14, the link works once the app is released)
- Support: support@zone2base.app

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## What is Zone 2 Base?

Zone 2 Base is an iPhone and Apple Watch app for easy, steady endurance training in heart rate Zone 2. You set a weekly goal (for example 150 minutes), an on-device coach turns it into sessions on the days you can train, and live cues keep you in your zone during each workout.

## What is Zone 2?

Zone 2 is the steady, comfortable heart rate zone, about 60-70% of maximum heart rate: you can still talk in full sentences. Your heart rate falls into five zones:

| Zone | Name | Feels like |
| --- | --- | --- |
| Zone 1 | Recovery | Very easy |
| Zone 2 | Endurance | Steady and comfortable; full sentences |
| Zone 3 | Tempo | Comfortably hard |
| Zone 4 | Threshold | Hard |
| Zone 5 | VO2 max | Very hard |

## How is it different from my watch?

Your watch measures heart rate zones during a single workout. Zone 2 Base works across workouts: a weekly Zone 2 total, a plan for the week and a review of whether it is working. You keep your watch; Zone 2 Base reads what it saves to Apple Health.

| The question | Your watch | Zone 2 Base |
| --- | --- | --- |
| Did I do enough Zone 2 this week? | Zone time per workout, if you look it up | A weekly Zone 2 ring, filled from every workout in Apple Health |
| What should I do today? | You decide | A week planned around the days you can train |
| Are my easy days actually easy? | You read the charts yourself | Flags grey-zone training and too-hard weeks |
| Is it working? | Resting HR and VO2 max in separate places | A coach's review that connects them to your training |
| Staying in zone, live | Zone alerts if you set up a custom workout | One tap: target band, Live Activity, wrist taps with Pro |
| Garmin, strap, or no watch | Only its own sensor | Apple Watch, Garmin broadcast, any Bluetooth strap, or none |

## How does the AI coach plan my week?

Pick the days you can train, how long you have and what you like doing. The coach turns your weekly goal into sessions, then rebuilds the plan every time a workout lands; missed days are spread over the rest of the week.

- Minutes and heart rate targets come from training rules computed on the iPhone. The coach explains them in plain words.
- On iPhones with Apple Intelligence, Apple's on-device model writes the plan's weekly summary. On other iPhones the plan has the same sessions and numbers with simpler wording.
- Nothing is sent to a server; there is no cloud AI.
- The first weekly plan is free. Keeping it adapting week after week is part of Pro.

## What does live coaching do?

During a workout the iPhone screen glows in your zone colour and says what to do: "In zone" (keep it steady), "Pick it up" (below your band) or "Ease off" (drifting into Zone 3). You also get a live heart rate chart against your target band, calm haptics and voice cues through AirPods. Landscape mode suits treadmills and rowers. The workout opens ready, not running: connect your watch or strap, see heart rate arrive, then press Start. If the app closes mid-workout, the session is recovered.

## Does it have an Apple Watch app?

Yes, free. The Watch app reads heart rate from your wrist, glows in your zone colour, shows time in zones and a summary saved to Apple Health. Wrist haptic coaching is part of Pro. Your weekly ring and today's coach line sync from the iPhone.

## Which heart rate sensors work?

- Apple Watch (best experience)
- Any standard Bluetooth heart rate chest strap: Polar, Wahoo, Garmin, COROS and others (most accurate)
- Garmin and other watches that broadcast heart rate over Bluetooth (many recent Forerunner, Fenix, Epix, Venu, Vivoactive and Instinct models; ANT+-only models do not work with iPhone)
- No sensor: the weekly ring still fills from workouts other apps save to Apple Health

The sensor is pinned and reconnects on its own; other people's straps at the gym are ignored.

## How do I use a Garmin watch with Zone 2 Base?

On the watch: Heart Rate widget, hold UP (Menu), Heart Rate Options, Broadcast Heart Rate, press START. In Zone 2 Base: Train, Heart rate from, Pair a device, pick the watch. To have the watch record too, use Broadcast During Activity instead and start an activity on the watch; the session still counts once in the weekly ring. If you started on the watch first, tap "Already started on your watch? Join it". Full guide: https://zone2base.app/garmin

## What else is in the app?

- Weekly Zone 2 ring counting every Apple Health workout with heart rate, from any app (Apple Fitness, Strava, Garmin Connect, Peloton and others)
- Five zone methods: % of max HR, heart rate reserve (Karvonen), threshold (LTHR), MAF 180, manual
- Personal Zone 2 check: suggests moving your Zone 2 ceiling from heart rate drift on long easy sessions (Pro)
- Interval workouts including the Norwegian 4x4 (Pro)
- Trends and coach review of resting heart rate, VO2 max, heart rate drift and zone mix, with "Ask your coach" (Pro)
- 80/20 easy vs hard split (Pro)
- Home Screen and Lock Screen widgets, Live Activity and Dynamic Island (free)
- Short illustrated explainers for every metric
- Optional Strava upload

## Platforms

- iPhone, iOS 17 or later (no iPad app)
- Apple Watch, watchOS 10 or later
- Android: not available yet

## How much does Zone 2 Base cost?

| Plan | Price (US) | Includes |
| --- | --- | --- |
| Free | $0, forever | Live coaching on iPhone with voice and haptics, Apple Watch app, weekly ring, daily coach line, widgets, Live Activity, first AI weekly plan |
| Pro Monthly | $3.99 / month | Everything in Free plus the adaptive AI weekly plan, intervals (Norwegian 4x4), long-term trends and 80/20 split, personal Zone 2 check, haptic coaching on Apple Watch |
| Pro Yearly | $34.99 / year, 7-day free trial for new subscribers | Same as Pro Monthly |
| Pro Lifetime | $79.99 once | Same as Pro, one-time purchase |

Local prices are shown in the App Store before you pay. Subscriptions renew automatically unless cancelled at least 24 hours before the period ends; cancel in iOS Settings, your name, Subscriptions. Purchases and refunds are handled by Apple (reportaproblem.apple.com).

## Frequently asked questions

### My watch already shows heart rate zones. Why do I need this?
Your watch shows zones during each workout. Zone 2 Base works across workouts: a weekly Zone 2 target, a plan for the days you can train, and a review that tells you whether you're going too hard and whether your resting heart rate and VO2 max are moving. It reads workouts from Apple Health, so you keep using your watch as you do now.

### Does it work with my Garmin?
Yes. Turn on Broadcast Heart Rate on the watch and pair it in Train, Heart rate from. See https://zone2base.app/garmin.

### Do I need an Apple Watch?
No. Any Bluetooth chest strap works with just your iPhone, and so do Garmin and other watches that broadcast heart rate. Without a sensor, your ring still fills from workouts other apps save to Apple Health.

### Is the AI plan free?
Your first week's plan is free. After that, the AI weekly plan is part of Pro, with a free trial on the yearly plan. Live coaching on iPhone, the Watch app, your weekly ring, the daily coach and widgets stay free forever.

### Does the AI need the internet or an account?
No. Your plan and coaching come from the app's training rules, worked out on your iPhone. On iPhones with Apple Intelligence, Apple's on-device model also writes your plan's weekly summary. Nothing is sent to a server.

### How are my zones set?
From your age and resting heart rate in Apple Health. You can switch between five methods (% of max, heart rate reserve, threshold, MAF 180 or manual), and the app suggests adjustments based on how your heart rate drifts on long, easy sessions.

### Do workouts from other apps count?
Yes. Any workout with heart rate in Apple Health counts toward your week.

### Is this medical advice?
No. Zone 2 Base is a training tool, not a medical device. Talk to your doctor before starting a new exercise program.

### Is there an Android app?
Not yet. Zone 2 Base launches first on iPhone and Apple Watch.

### How do I cancel Pro or get a refund?
Cancel in iOS Settings, your name, Subscriptions, Zone 2 Base; you keep Pro until the end of the paid period. Refunds are requested from Apple at reportaproblem.apple.com.

### How do I delete my data?
In the app: Settings, Delete all app data. There is no account and nothing on Zone 2 Base servers to delete. Workouts saved to Apple Health stay in Health.

## Free Zone 2 heart rate calculator

https://zone2base.app/zone-2-heart-rate-calculator gives your Zone 2 range and all five zones from age and resting heart rate, with the same formulas as the app. Default method: heart rate reserve (Karvonen), Zone 2 = 60-70% of heart rate reserve above resting heart rate. Max heart rate, if not measured, is estimated with the Gellish formula 207 - 0.7 x age. MAF 180 uses 180 - age as the top of Zone 2.

Zone 2 by age (heart rate reserve method, resting heart rate 60, estimated max):

| Age | Est. max HR | Zone 2 (Karvonen) | MAF 180 aerobic range |
| --- | --- | --- | --- |
| 20 | 193 | 140-152 bpm | 150-160 bpm |
| 30 | 186 | 136-147 bpm | 140-150 bpm |
| 40 | 179 | 131-142 bpm | 130-140 bpm |
| 50 | 172 | 127-137 bpm | 120-130 bpm |
| 60 | 165 | 123-133 bpm | 110-120 bpm |
| 70 | 158 | 119-128 bpm | 100-110 bpm |

General fitness information, not medical advice.

## Zone 2 apps compared

From https://zone2base.app/zone2-app-alternatives (written by the makers of Zone 2 Base; competitor details from their public pages, checked October 2026, last updated 2026-10-15).

| App | Best for | Needs | Price model |
| --- | --- | --- | --- |
| Apple Workout app | Seeing your zone during any single workout | Apple Watch | Built in, free |
| Garmin Connect | Garmin owners; Garmin Coach running plans | A Garmin device | Free app; optional paid Connect+ tier |
| Runna | Structured plans for a running race | iPhone or Android; syncs to popular watches | Subscription |
| WHOOP | 24/7 recovery, sleep and strain tracking | A WHOOP band | Membership that includes the band |
| Polar Flow | Polar watch and sensor owners | A Polar device | Free with the device |
| Zone 2 Base | A weekly Zone 2 goal and live in-zone coaching, any activity | iPhone; Apple Watch, Bluetooth strap or Garmin broadcast optional | Free core; Pro $3.99/mo, $34.99/yr or $79.99 once |

How to pick:
- You just want to see your zone: the Workout app on your Apple Watch, or your Garmin or Polar watch's own app.
- You're training for a running race: Runna, or Garmin Coach if you have a Garmin.
- You care most about sleep and recovery: WHOOP.
- You want to bank a weekly amount of Zone 2 from any activity, with live coaching and a plan: Zone 2 Base.

Limits of Zone 2 Base: iPhone and Apple Watch only for now (no Android or iPad app), and no race plans; it is built for aerobic base, not race-day pacing.

## Privacy summary

From https://zone2base.app/privacy (effective 15 October 2026).

- Health data (heart rate, workouts, resting heart rate, VO2 max and other Apple Health data) is processed only on the iPhone and Apple Watch. It is never sent to the developer, analytics or crash reporting, never used for ads and never sold.
- No account, no ads, no tracking across apps; the app does not access the advertising identifier (IDFA).
- The plan and coach messages are created on the iPhone (Apple's on-device Foundation Models where available). No cloud AI service.
- The only data received is anonymous usage events and crash reports (Google Analytics for Firebase, Firebase Crashlytics), which never contain health data and can each be switched off in Settings, Privacy.
- Optional Strava upload sends only the workouts you choose, under your Strava account.
- Purchases are processed by Apple; the developer never sees payment details.
- The website counts page views with Cloudflare Web Analytics: no cookies, nothing stored on the device, no cross-site tracking, aggregate data only (page, referrer, country, browser type).
- Delete everything in the app with Settings, Delete all app data.

## Terms summary

From https://zone2base.app/terms. Zone 2 Base is a fitness tool, not a medical device; it does not diagnose, treat or prevent any condition. Heart rate readings and zones are approximations. AI-written wording is guidance, not professional coaching or medical advice. Governed by the laws of North Macedonia; consumer rights in your country are kept.

## Contact

- Email: support@zone2base.app (a real person replies, usually within two working days)
- Support page: https://zone2base.app/support
- All links: https://zone2base.app/links