Fitness estimate, not a diagnosis
Zone 2 Heart Rate Calculator
Zone 2 is easy-effort cardio at roughly 60–70% of your maximum heart rate, where you can still hold a conversation. It builds your aerobic base, supports fat use, and is the backbone of sustainable conditioning.
How to use this result
Treat the result as a general estimate, not a diagnosis or a personalised prescription. Its accuracy depends on the inputs and assumptions used by the tool. A trend over time is more useful than treating one number as a verdict.
Many people do cardio too hard to build a base and too easy to sprint, a grey zone that tires without adapting. Zone 2 fixes that. Enter your age for a simple target range you can train in.
How the estimate works
- We estimate max heart rate as 208 − (0.7 × age), a more accurate formula than 220 − age.
- Zone 2 is 60–70% of that maximum.
- The talk test is your check: you should be able to speak in full sentences.
Method and evidence
The tool estimates maximum heart rate with 208 − (0.7 × age), then displays 60–70% of that estimate. The talk test remains an important practical check.
- Age equations have substantial individual error and may not suit medication-altered heart rates or clinical conditions.
- Stop and seek medical advice for chest pain, fainting, unusual breathlessness or symptoms outside your normal response.
Method updated: 2026-08-17
Frequently Asked Questions
Is Zone 2 enough on its own?+
For general health it is powerful, but pair it with 2 strength sessions a week for the best results.
What if I have no heart-rate monitor?+
Use the talk test, comfortable, conversational effort is a good proxy for Zone 2.
Want to turn this estimate into a practical plan?
Share your result and main goal. We can explain a sensible next step for your current level.