Zone 2 Heart Rate Calculator
Compare two methods for estimating your zone 2 heart rate range, then see the complete five-zone table. Enter a measured maximum heart rate when you have one.
Zone 2 range
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Zone 2 range
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How this zone 2 cardio calculator works
This zone 2 cardio calculator estimates your conversational, nose-breathing intensity for building an aerobic base. It shows the full five-zone model using either percentage of maximum heart rate or the Karvonen heart rate reserve method.
If you have not measured maximum heart rate, choose Tanaka or Classic. Tanaka uses 208 − 0.7 × age and is better validated across ages, especially for older adults; Classic uses 220 − age and can be well off for an individual because estimates vary roughly 10–12 bpm.
Karvonen usually gives a higher range for the same person because it starts from resting heart rate. These are estimates: medication such as beta blockers changes heart rate response entirely, and anyone with a heart condition should get zones from a clinician or lab test. Use the talk test as a cross-check when heart rate data is noisy.
Percentage of maximum: target = HRmax × intensity; Karvonen: target = HRrest + (HRmax − HRrest) × intensity Zone 2 is commonly used for a conversational endurance intensity and often makes up much of an endurance athlete's weekly volume.
Zone 2 heart rate FAQ
Which formula should I use?
Karvonen accounts for resting heart rate and will usually give a higher range. Percentage of maximum is simpler. Compare both, and use a measured maximum heart rate when available.
Why is my zone 2 range an estimate?
Age formulas estimate maximum heart rate and can differ from an individual's actual maximum. A lab test or carefully measured maximum can be more useful than an age-based estimate.
What should zone 2 feel like?
It should be conversational and often compatible with nose breathing. The talk test is a useful cross-check when heart rate readings are noisy.
Do medications affect these zones?
Yes. Medication such as beta blockers can change heart rate response entirely. Ask a clinician for appropriate zones rather than relying on a formula.
Are my numbers saved?
No. This calculator runs in your browser and does not require an account or network connection.