Training calculators
Estimate a practical Zone 2 heart-rate range from age, resting heart rate, and an optional tested max heart rate.
Zone 2 heart-rate estimate
Find a steady aerobic target range, then use breathing and conversation to keep the session easy enough.
Estimated Zone 2
110-129
beats per minute
Method
Percent of max HR
Max HR
184 bpm estimated
Field check
You should be able to speak in short sentences without chasing the pace.
Use this calculator as a starting point for easy aerobic sessions. It estimates a Zone 2 range from common heart-rate formulas, but it does not replace a lab-tested lactate or ventilatory threshold.
- Enter your age and resting heart rate.
- Add a tested max heart rate when you know it; otherwise the calculator uses an age-based estimate.
- Choose percent of max heart rate for a simple estimate, or heart-rate reserve when you want resting heart rate included.
- Use the result as a ceiling for steady easy work, then adjust down if breathing becomes strained.
Is this the same as a lab-tested Zone 2?
No. A lab test can identify your first lactate or ventilatory threshold more directly. This calculator gives a practical field estimate for everyday training.
Which method should I choose?
Use percent of max heart rate for a quick estimate. Use heart-rate reserve if you track resting heart rate consistently and want a range that accounts for it.
Should I stay exactly inside the range?
No. Heart rate drifts with heat, fatigue, sleep, caffeine, and terrain. The range is a guide; the session should still feel conversational and controlled.