Zone 2 Heart Rate Calculator
Estimate a practical Zone 2 heart-rate range from heart-rate reserve, max heart rate, or an age-based estimate.
A steady heart-rate range for the days that build your aerobic base. Keep conversation comfortable and let the pace follow.
This is the app’s five-zone estimate. It does not measure your aerobic or lactate thresholds.
No account needed. Calculated in your browser.
Your estimated Zone 2
A starting range for easy aerobic training.
Zone 1
Zone 2 · your estimated easy range
Zone 3
Zone 4
Zone 5
Below Zone 1: 0–118 bpm. Ranges use whole beats and meet without overlapping.
Use the number. Check the effort.
Heart-rate reserve · Max HR 184 bpm tested / observed · Resting HR 55 bpm.
From numbers to understanding
Use this calculator as a starting point for easy aerobic sessions. Choose heart-rate reserve when you know HRmax and HRrest, max heart rate when HRmax is your only tested value, or age estimate when you need a rough starting point.
Choose heart-rate reserve, maximum heart rate, or age estimate.
Enter whole-number values. The age estimate is for adults 18–95; maximum HR accepts 90–230 bpm. Heart-rate reserve also needs resting HR 30–120 bpm, with maximum more than 20 bpm higher.
Use this five-zone estimate as a starting range for an easy session. Keep conversation comfortable and ease off if the number feels too hard.
No. These are the app’s percentage-based five-zone ranges, not a field measurement of your first lactate or ventilatory threshold. A lab or suitable field assessment can give more individual context.
Use heart-rate reserve if you know HRmax and track resting heart rate consistently. Use percent of max heart rate when HRmax is your only tested value. Use age estimate for a rough starting point.
No. Heart rate drifts with heat, fatigue, sleep, caffeine, and terrain. The range is a guide; the session should still feel conversational and controlled.
Explore the ideas behind the numbers.
Keep exploring
Zone Training Log
A privacy-first training log for iOS and Android. Free to start. Yours to make personal.
