Zone 2 heart rate refers to a specific range of exercise intensity where your heart beats at about 60% to 70% of your maximum heart rate (MHR), though some sources extend this range slightly to 65-75% or even up to 70-80% depending on the method used
How to Calculate Zone 2 Heart Rate
- Calculate your max heart rate:
Subtract your age from 220. For example, if you are 30 years old, your max heart rate is approximately 190 beats per minute (bpm) (220 - 30 = 190)
- Determine Zone 2 range:
Multiply your max heart rate by 0.6 and 0.7 to find the lower and upper bounds of Zone 2. For a 30-year-old, Zone 2 would be roughly 114 to 133 bpm (190 × 0.6 = 114; 190 × 0.7 = 133)
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Alternative method (Heart Rate Reserve):
Another method accounts for resting heart rate:- Heart rate reserve = Max HR - Resting HR
- Zone 2 lower limit = (Heart rate reserve × 0.6) + Resting HR
- Zone 2 upper limit = (Heart rate reserve × 0.7) + Resting HR
Characteristics of Zone 2 Exercise
- It is a low to moderate intensity effort you can sustain for long periods without heavy breathing or strain
- You should be able to hold a conversation comfortably, speaking a few words before needing to breathe, but not sing
- This zone primarily improves aerobic endurance and fat metabolism, using both glucose and oxygen for energy
Summary
Zone 2 heart rate training is exercising at about 60-70% of your max heart rate, which is a comfortable, sustainable pace ideal for building cardiovascular endurance and metabolic efficiency
. The exact bpm range varies by individual based on age, fitness level, and resting heart rate. This training zone is commonly used for long, steady-state cardio like easy runs, bike rides, or brisk walks
