Zone 2 heart rate calculator
Your Zone 2 range and all five heart rate zones, from your age and resting heart rate. The same formulas the Zone 2 Base app uses.
Your Zone 2—
No resting HR? Measure it lying down after waking, or use 60. No measured max? We estimate it with 207 − 0.7 × age.
Zone 2 heart rate by age
Heart rate reserve method with a resting heart rate of 60 and estimated max HR; MAF 180 for comparison. Use the calculator for your own numbers.
| Age | Est. max HR | Zone 2 (Karvonen) | MAF 180 aerobic range |
|---|---|---|---|
| 20 | 193 | 140–152 bpm | 150–160 bpm |
| 25 | 190 | 138–150 bpm | 145–155 bpm |
| 30 | 186 | 136–147 bpm | 140–150 bpm |
| 35 | 183 | 134–145 bpm | 135–145 bpm |
| 40 | 179 | 131–142 bpm | 130–140 bpm |
| 45 | 176 | 130–140 bpm | 125–135 bpm |
| 50 | 172 | 127–137 bpm | 120–130 bpm |
| 55 | 169 | 125–135 bpm | 115–125 bpm |
| 60 | 165 | 123–133 bpm | 110–120 bpm |
| 65 | 162 | 121–130 bpm | 105–115 bpm |
| 70 | 158 | 119–128 bpm | 100–110 bpm |
Questions
What is my Zone 2 heart rate?
With the heart rate reserve (Karvonen) method, Zone 2 is 60–70% of your heart rate reserve above your resting heart rate. For a 35-year-old with a resting heart rate of 60, that is about 134–145 bpm. Enter your own age and resting heart rate above for your numbers.
How is max heart rate estimated?
If you don't know your measured max heart rate, the calculator uses the Gellish formula: 207 − 0.7 × age. It is closer for most adults than the older 220 − age. A measured max from a test is always better.
Which method should I use?
Heart rate reserve adapts to your fitness because it includes your resting heart rate, so it is the default. % of max is simpler. MAF 180 (180 − age as the top of Zone 2) is the most conservative and suits beginners.
How much Zone 2 training per week?
Many endurance plans aim for about 150 minutes or more of easy, conversational Zone 2 work per week, spread over several sessions. If you can talk in full sentences, you are probably in the right place.