Zone 2 Heart Rate by Age: Chart for Easy Running (2026)
Zone 2 heart rate by age chart using 60-70% of estimated max HR, plus why resting HR and the Karvonen method give a better personal range for easy runs.
· 7 min read · Technique
Most runners searching for **zone 2 heart rate by age** want one thing: a BPM range they can trust on easy days. Age-based charts are a useful starting point. They are not the final answer.
Below is a quick chart from the common 220 - age max-HR estimate and a 60-70% zone 2 band, then a better way to personalise it with resting heart rate.
Zone 2 heart rate by age chart
These ranges use **estimated max HR = 220 - age** and zone 2 as **60-70% of max**. Treat them as ballpark numbers, not lab truth.
| Age | Est. max HR | Zone 2 low (60%) | Zone 2 high (70%) | | --- | ---: | ---: | ---: | | 20 | 200 | 120 | 140 | | 25 | 195 | 117 | 137 | | 30 | 190 | 114 | 133 | | 35 | 185 | 111 | 130 | | 40 | 180 | 108 | 126 | | 45 | 175 | 105 | 123 | | 50 | 170 | 102 | 119 | | 55 | 165 | 99 | 116 | | 60 | 160 | 96 | 112 | | 65 | 155 | 93 | 109 | | 70 | 150 | 90 | 105 |
Example: a 30-year-old lands roughly **114-133 bpm** on this simple method. That matches the age examples you often see in search results and AI overviews.
Why age-only charts miss the mark
Two runners the same age can have wildly different resting heart rates. A fitter runner with a resting HR of 48 will have a different "easy" band than a new runner at 72, even if both are 40.
That is why coaches prefer **heart rate reserve** (Karvonen):
1. Estimate or test max HR 2. Subtract resting HR to get reserve 3. Take a percentage of reserve and add resting HR back
Zone 2 then becomes a personalised BPM range, not a one-size table row. Use our [zone 2 heart rate calculator](/tools/zone-2-heart-rate-calculator) or full [heart rate zones calculator](/tools/heart-rate-zones) to do that from age + resting HR (and optional tested max HR).
How zone 2 should feel
Numbers help. Breathing still decides the day.
On a true easy / zone 2 run you should be able to speak in full sentences without gasping. If you can only manage a few words, you are probably drifting into zone 3 - common on hills, heat, and "easy" group runs that are not actually easy.
Heart rate also drifts upward as a run goes on (cardiac drift). A range that feels right in minute 10 may sit high by minute 50. In heat, expect higher BPM at the same effort.
How to use this for training
1. Pick a starting band from the age chart or the calculator. 2. Confirm with talk-test on flat easy runs for a week. 3. Keep most weekly volume here if you follow an 80/20 style plan. 4. Save harder work for one or two quality sessions - tempo, intervals, or race pace.
If you want the weekly structure written for you, open the [AI run planner](/run-planner) or a distance plan like the [5K training plan](/plans/5k) / [half marathon plan](/plans/half-marathon). Pair easy days with honest pace targets from the [training pace calculator](/tools/training-pace-calculator).
Quick FAQ
**Is zone 2 always 60-70% of max HR?** Definitions vary by coach and system. Some use 55-75% of max, others use lactate-threshold percentages. Consistency matters more than arguing over a few BPM.
**Should masters runners use the same chart?** The age formula still works as a start, but resting HR and a recent hard effort (or race) make the Karvonen estimate much better after 40-50.
**Can I train zone 2 by pace instead?** Yes. Many runners use easy pace from a recent race via VDOT or training paces, then spot-check HR. Try the [VDOT calculator](/tools/vdot-calculator) if you have a recent result.
**Find races:** When easy running turns into race goals, browse [5K races](/races/5k) and [parkruns](/parkruns) on Your Run Guide for low-stress events that fit an aerobic base block.