💓 Zone 2 Heart Rate Calculator
Find your optimal Zone 2 training range
Written by Albert Mateos · Founder & Editor
Last reviewed: May 2, 2026
How it works
Calculate your exact Zone 2 heart rate range for optimal fat-burning and aerobic base building. Zone 2 training has been shown to improve mitochondrial function, metabolic health, and longevity. Get your personalized range based on age and resting heart rate.
How to Use This Calculator
- Enter your age and optionally your resting heart rate.
- Your Zone 2 heart rate range will calculate automatically.
- Use the range during steady-state cardio (run, bike, row, hike).
- Stay at a pace where you can hold a conversation but not sing.
- Aim for 3-4 Zone 2 sessions of 45-90 minutes per week.
Example
Inputs: 40 years old with a resting heart rate of 65 BPM.
Result: Zone 2 range of 131-143 BPM.
What it means: Training at this intensity maximizes mitochondrial adaptation and fat oxidation while leaving you fresh enough to train again the next day.
Tips
- If you can't hold a full conversation, you're going too hard. The talk test is a reliable cross-check against heart rate data.
- Beginners often feel like they're moving too slowly. Swallow your ego. Zone 2 is low-intensity by design.
- Lactate blood tests (1.5-2.0 mmol/L) are the most accurate Zone 2 marker. Heart rate zones are a useful proxy if you don't have a lactate meter.
- Cycling, rowing, and hiking let you stay in Zone 2 more easily than running, which often pushes beginners into Zone 3 quickly.
- Consistency matters more than duration. Four 45-minute sessions per week beats one long weekend ride for building aerobic capacity.
Learn More
Frequently Asked Questions
- Why is Zone 2 training so popular now?
- Zone 2 has gained attention through longevity researchers like Peter Attia and Andrew Huberman. Research shows it improves mitochondrial function, fat oxidation, metabolic health, and cardiovascular fitness — all linked to longevity. It's also low-impact and sustainable.
- How often should I do Zone 2 training?
- 3-4 sessions per week of 30-60 minutes is the most common recommendation. Elite endurance athletes spend up to 80% of their training time in Zone 2. You can walk, jog, cycle, or swim — any activity that keeps your HR in the zone.
Authoritative resources
We recommend these external sources for further reading from recognized health organizations and peer-reviewed literature:
- Mitochondrial function and Zone 2 — PubMed
Scientific References
This calculator is based on peer-reviewed research and established health guidelines:
- Stöggl T, Sperlich B. Polarized vs threshold training intensity distribution on endurance. Frontiers in Physiology, 5: 33. 2014.