Zone 2 Heart Rate Calculator: Find Your Range

Find your personal zone 2 heart rate in seconds. Enter your age (and your real max heart rate if you know it) to get your zone 2 range in beats per minute, all five training zones, and a simple weekly plan.

Leave blank and we will estimate it from your age.

Please enter an age between 18 and 100.
Your zone 2 heart rate
0–0 bpm
150–300minutes a week of moderate cardio (WHO)
3 × 45minutes is an easy way to start
Talk testfull sentences, but not singing

All five heart rate zones

Zone Heart rate Feels like
Zone 2 should feel easy: you can breathe through your nose and hold a conversation. Formulas are estimates and individual max heart rates vary by 10 or more beats, so trust the talk test if the numbers feel too hard or too easy.
Heart rate medicines change these numbers. If you take beta-blockers or other heart medication, or have a heart condition, ask your doctor which heart rate range is safe for you.

How the zone 2 calculator works

If you do not enter a tested maximum, the calculator estimates your max heart rate with the Tanaka formula (208 − 0.7 × age), which tested better than the old “220 − age” rule in a large analysis of adults. Zone 2 is then set at 60–70% of your max heart rate, the range most fitness trackers use for zone 2.

Zone 2 is the easy, steady cardio that builds your aerobic base: brisk walking uphill, easy cycling, a slow jog or rowing. It is the backbone of heart health and endurance after 35, and it recovers fast enough to fit around strength training. Read the full guide: Zone 2 training for men over 35, plus how to raise your VO2 max and what your HRV says about recovery.

Sources

  1. Tanaka, Monahan and Seals (2001), Journal of the American College of Cardiology: age-predicted maximal heart rate revisited
  2. World Health Organization: physical activity guidelines for adults
  3. American Heart Association: target heart rates

This calculator gives general education, not medical advice. Check with your doctor before starting a new exercise plan, especially if you have a heart condition or take medication.

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