Zone 2 Heart Rate Calculator

How runners use this tool

This page focuses on zone 2 aerobic heart rate, the easy band used for base building, recovery runs, and long steady efforts.

1. Enter age and resting heart rate, then add tested max heart rate if available.
2. Review the highlighted zone 2 BPM range in the results table.
3. Use the range on easy runs and confirm with breathing cues, not numbers alone.

How to use the result

• Pair zone 2 work with a structured training plan when you are building aerobic volume.
• Revisit zones after a fitness block or when max heart rate is retested.

Formula and assumptions

Karvonen method: target heart rate = resting heart rate + (max heart rate − resting heart rate) × intensity.

• Zone boundaries are estimates and vary between coaches and devices.
• Heart rate lags on short hills and rises with heat and fatigue.

Worked examples

• Beginner: Age 40, resting HR 60 → Zone 2 BPM range for easy runs. Keeps easy days truly easy.
• Race prep: Building aerobic base → Lower aerobic band for long runs. Supports marathon base training without drift.
• Advanced: Tested max HR applied → Tighter personalized zone 2 range. Reduces guesswork for polarized training.

Common questions