Zone 2 Heart Rate Calculator
Use the Karvonen heart-rate reserve method to pinpoint the aerobic Zone 2 range that supports endurance training and metabolic health.
CalcSimpler Examples
- Age 38, resting 58 bpm ⇒ 132–145 bpm
- Age 45, resting 50 bpm, measured max 185 ⇒ 131–145 bpm
FAQ
What if I do not know my max heart rate?
Leave the measured max blank and the calculator will use the classic 220 − age estimate.
Why is resting heart rate required?
Resting heart rate personalizes the calculation so the zone reflects your current cardiovascular fitness.
Can the range change over time?
Yes. As fitness improves your resting heart rate often drops, shifting the Zone 2 window slightly.
Additional Information
- Zone 2 corresponds to 60–70% of heart rate reserve added back to your resting heart rate.
- Training in this range supports mitochondrial density and fat oxidation.
- Pair heart-rate guidance with perceived exertion to validate effort.
CalcSimpler