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Zone 2 Heart Rate Calculator

Find your Zone 2 aerobic heart-rate range.

Result

108 bpm
126 bpm
180 bpm

How it is calculated

Maximum heart rate is estimated as HRmax = 220 − age (age in years). The Zone 2 band is then low = 0.60 × HRmax and high = 0.70 × HRmax, each rounded to a whole number of beats per minute (bpm). The tool shows the low end, the high end and the HRmax it used. Age is the only input, so resting heart rate, fitness level and sex are ignored, and two people of the same age always get the same band. An age of zero or less, or above 130, shows no result. The 220 − age rule is a population average that can be off by 10 bpm or more for an individual; a measured maximum or a talk test is a useful cross-check.

Worked example

For a 40-year-old, HRmax = 220 − 40 = 180 bpm. The lower edge of Zone 2 is 0.60 × 180 = 108 and the upper edge is 0.70 × 180 = 126. The calculator shows a range of 108 bpm to 126 bpm, with 180 bpm as the maximum. On an easy run you would try to keep your watch between those two numbers, and slow down or walk when it climbs above 126.

Try this example →

Common mistakes

  • Entering a measured maximum heart rate in the age field. The tool wants age in years and calculates HRmax itself; a value above 130 shows no result.
  • Treating the band as exact. Because HRmax comes from age alone, your real Zone 2 can sit several beats higher or lower.
  • Using the wrist reading in the first minutes of a run. Optical watches often lag at the start, so the number can mislead you into running too hard.
  • Confusing the result with the percentage of heart rate reserve. This tool uses percent of max, which gives different numbers from a Karvonen calculation that uses resting pulse.

About this calculator

Zone 2 is the second of five heart-rate training zones used in endurance sports, sitting at roughly 60-70% of maximum heart rate. It corresponds to an easy, conversational effort where the body relies predominantly on fat oxidation and aerobic metabolism rather than glycolysis, and it is the pace most elite endurance athletes spend the bulk of their weekly training volume in, following the widely cited '80/20' polarized training model.

Training in Zone 2 is believed to build mitochondrial density, capillary networks and the aerobic base that higher-intensity work is later layered on top of, without accumulating the fatigue and injury risk that comes with frequent hard sessions. It has been popularized in endurance coaching circles by figures like exercise physiologist Iñigo San Millán and longevity physician Peter Attia, and it overlaps closely with Phil Maffetone's older MAF (Maximum Aerobic Function) method.

This calculator estimates your max heart rate using the standard 220 minus age formula and returns the 60-70% range in beats per minute, giving you the target zone to hold during easy runs, rides or other aerobic base-building sessions.

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