What zone 2 is
Heart rate training usually splits effort into five zones. Zone 2 is the easy aerobic zone: a pace you could hold for an hour or more while still speaking in full sentences. Training here builds your aerobic base, the network of capillaries, mitochondria and fat-burning capacity that supports everything from long runs to everyday stamina. Endurance coaches often have athletes spend most of their weekly training time at low intensity, and zone 2 makes up much of it.
How the calculator works
First it estimates your maximum heart rate. The classic formula is 220 minus your age. The Tanaka formula, 208 minus 0.7 times your age, comes from a larger 2001 analysis and tends to give higher estimates for older adults. If you have measured your true max in a hard test, enter it and the calculator uses that instead.
It then works out your zones in one of two ways:
- Percent of max heart rate (if you leave resting heart rate blank): zone 2 is 60–70% of your max.
- Karvonen method (if you enter resting heart rate): it uses your heart rate reserve, which is max minus resting, so zone 2 is resting + 60–70% of the reserve. This usually gives a higher, more personalised range for fit people with low resting heart rates.
The formulas
Worked example
Alex is 40, so the estimated max heart rate is 220 − 40 = 180 bpm. By percent of max, zone 2 is 0.60 × 180 to 0.70 × 180, or 108–126 bpm.
Alex's resting heart rate is 60 bpm, giving a heart rate reserve of 120. With the Karvonen method, zone 2 is 60 + 72 to 60 + 84, or 132–144 bpm. For a 40-year-old the Tanaka formula happens to give the same 180 bpm max.
The five training zones
| Zone | Intensity | How it feels |
|---|---|---|
| 1 | 50–60% | Very easy: warm-ups, recovery walks |
| 2 | 60–70% | Easy and conversational: aerobic base |
| 3 | 70–80% | Moderate: short sentences only |
| 4 | 80–90% | Hard: threshold work, a few words at a time |
| 5 | 90–100% | Maximal: short intervals only |
Getting zone 2 right
- Use the talk test. Formulas are estimates, and individual max heart rates can differ from them by 10 bpm or more. If you can talk comfortably and breathe through your nose, you are probably in zone 2.
- Expect to go slower than you think. Many runners need to walk hills to stay in zone 2 at first. Pace improves as your aerobic base grows.
- Chest straps are more accurate than wrist sensors during exercise, especially when your arms are moving a lot.
- Heat, caffeine, poor sleep and stress all raise heart rate, so a given pace can feel and read harder on some days.
Frequently asked questions
What is a good zone 2 heart rate for my age?
For most adults, zone 2 is roughly 60–70% of max heart rate. Using 220 minus age, that is about 114–133 bpm at 30, 108–126 bpm at 40, 102–119 bpm at 50 and 96–112 bpm at 60. Using resting heart rate (Karvonen) usually gives a higher range.
How long should zone 2 workouts be?
Many coaches suggest sessions of 30 to 90 minutes, building to several hours a week in total. Consistency over weeks and months matters more than any single session.
Is the MAF 180 formula the same as zone 2?
Not exactly. Phil Maffetone's MAF method uses 180 minus your age as an upper limit for aerobic training, with adjustments for health and fitness. It often lands near the top of zone 2, so the calculator shows it for comparison.
Why is my zone 2 so slow?
If your aerobic fitness is still developing, staying in zone 2 can mean walking or jogging very slowly. That is normal, and your pace at the same heart rate should improve with regular training.
Can I use this if I take heart medication?
Medications such as beta blockers lower heart rate, so formula-based zones may not apply. Talk to your doctor for personalised targets before starting a new exercise plan.
Last reviewed November 2026. Spotted an error? Tell us.