How to Calculate Zone 2 Heart Rate

Zone 2 Heart Rate Formula:

\[ HR = (0.6 \text{ to } 0.7) \times (220 - \text{age}) \]

Zone 2 Heart Rate:

1. What is Zone 2 Heart Rate?

Definition: Zone 2 heart rate is a moderate exercise intensity (60-70% of maximum heart rate) that improves aerobic fitness and fat metabolism.

Purpose: Training in this zone builds endurance, improves cardiovascular health, and enhances fat-burning efficiency.

2. How Does the Calculator Work?

The calculator uses the formula:

\[ HR = (0.6 \text{ to } 0.7) \times (220 - \text{age}) \]

Where:

\( HR \) — Zone 2 heart rate (beats per minute)
\( 0.6 \text{ to } 0.7 \) — Intensity percentage range for Zone 2
\( 220 - \text{age} \) — Estimated maximum heart rate

Explanation: First calculate maximum heart rate (220 - age), then multiply by the selected intensity percentage (60-70%).

3. Importance of Zone 2 Training

Benefits: Training in this zone improves mitochondrial function, increases aerobic capacity, and enhances metabolic flexibility.

4. Using the Calculator

Tips: Enter your age (10-100 years) and select desired intensity within Zone 2 range (60-70% of max HR).

5. Frequently Asked Questions (FAQ)

Q1: Is the 220-age formula accurate for everyone?
A: It's an estimate. Individual max HR can vary by ±10-20 bpm due to genetics and fitness level.

Q2: How long should I train in Zone 2?
A: For endurance benefits, aim for 30-90 minutes per session, 2-4 times weekly.

Q3: Can I use my resting heart rate to calculate zones?
A: Yes, the Karvonen method (using HR reserve) is more accurate but requires knowing your resting HR.

Q4: Why does Zone 2 feel easy?
A: By design - you should be able to maintain conversation while training in this zone.

Q5: Should athletes use different zones?
A: Highly trained athletes might use lactate threshold testing for more precise zone determination.