Free Tools
Zone 2 Heart Rate Calculator
In short
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.
Most 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 it 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.
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.
Ready to start?
Train at our Putra Heights centre, your home, or your condo gym