Heart Rate Zone Calculator

Calculate your Zone 2 heart rate for aerobic training using the Karvonen formula based on your age and heart rate data.

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About This Tool

This Zone 2 Heart Rate Calculator helps you determine your optimal aerobic training zone (Zone 2) for endurance and fat-burning workouts. It uses the Karvonen formula, which considers your age, resting heart rate, and maximum heart rate to calculate a personalized target heart rate range. Zone 2 training is ideal for building cardiovascular fitness and improving metabolic health. Simply enter your details to get your Zone 2 heart rate range in beats per minute (BPM).

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How to Use

Enter your age in years.
Enter your resting heart rate (measured when fully at rest, typically in the morning).
Optionally enter your maximum heart rate if known; otherwise, it will be estimated using the formula 220 - age.
Click 'Calculate Zone 2 Heart Rate' to see your personalized aerobic training zone range.

Frequently Asked Questions

Find Quick Answers

What is Zone 2 heart rate?

Zone 2 heart rate is a moderate intensity aerobic training zone, typically 60-70% of your heart rate reserve. It's ideal for building endurance, improving fat metabolism, and enhancing cardiovascular health without excessive stress.

How is Zone 2 heart rate calculated?

This calculator uses the Karvonen formula: Target HR = ((Max HR - Resting HR) × % intensity) + Resting HR. For Zone 2, the intensity is 60-70%, giving you a range in beats per minute (BPM).

What if I don't know my max heart rate?

If you don't enter a max heart rate, the calculator estimates it using the common formula: 220 - your age. For more accuracy, you can measure your max heart rate through a graded exercise test.

Why is Zone 2 training important?

Zone 2 training improves aerobic capacity, increases mitochondrial density, enhances fat utilization for energy, and builds a strong cardiovascular base with lower injury risk compared to high-intensity workouts.

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