Zone 2 Heart Rate Calculator
Zone 2 is the easy effort that builds your aerobic base. Enter your age to find the heart rate range to aim for.
This calculator gives general estimates for information only. It is not medical advice and does not replace a consultation with a doctor or other qualified health professional.
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The formula
Zone 2 = 60 to 70 percent of maximum heart rate (or of heart rate reserve if you add your resting rate).
What zone 2 is
It is an effort where you can hold a full conversation, breathing through your nose is comfortable and you could keep going for a long time. Most endurance athletes spend a large share of their training here because it builds the aerobic system without much strain.
Example
A 40 year old with a maximum of 180 bpm and a resting rate of 60 has a heart rate reserve of 120. Zone 2 is 60 + 0.6 x 120 = 132 to 60 + 0.7 x 120 = 144 bpm.
The talk test
Heart rate zones are estimates, so use the talk test as a check. If you cannot speak in full sentences, slow down, even if your number says you are in zone 2.
Examples to check
Type these into the calculator above to see how it behaves. Every result below was produced by the same calculator code that runs on this page.
| What you enter | What you get |
|---|---|
| Age (years): 25; Tanaka (208 - 0.7 x age) | Zone 2 (60 to 70%) easy, fat-burning aerobic: 114 to 133 bpm |
| Age (years): 40; Tanaka (208 - 0.7 x age); Resting heart rate (optional, bpm): 60 | Zone 2 (60 to 70%) easy, fat-burning aerobic: 132 to 144 bpm |
| Age (years): 55; Classic (220 - age); Resting heart rate (optional, bpm): 70 | Zone 2 (60 to 70%) easy, fat-burning aerobic: 127 to 137 bpm |
Zone 2 Heart Rate Calculator: frequently asked questions
Are these zones accurate for me?
They are estimates. Real maximum heart rate varies a lot between individuals, even at the same age. A supervised test is the only exact way. If you take medication that affects heart rate, such as beta blockers, ask your doctor for your own target.
Can I rely on this result as medical advice?
No. It is a general estimate for information only. It cannot replace a check-up, and your doctor can interpret the numbers for your own situation.
Is what I enter in this calculator saved or sent anywhere?
No. The calculation runs in your browser, so what you enter is not sent to our servers. We only count, anonymously, whether a tool ran successfully.
Is this calculator free to use?
Yes. It is free, needs no sign-up and has no usage limit.
Last reviewed: October 3, 2026