Training calculators
Estimate a practical Zone 2 heart-rate range from heart-rate reserve, max heart rate, or an age-based estimate.
Updated 2026-05-15
Zone 2 heart-rate estimate
Find a steady aerobic target range, then use breathing and conversation to keep the session easy enough.
Calculation type
Estimated Zone 2
132-145
beats per minute
Method
Heart-rate reserve
Max HR
184 bpm tested
Resting HR
55 bpm
Field check
You should be able to speak in short sentences without chasing the pace.
How it works
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.
How to use it
- Choose heart-rate reserve, max heart rate, or age estimate.
- Enter the heart-rate values requested by the selected calculation type.
- Use the result as a ceiling for steady easy work, then adjust down if breathing becomes strained.
Questions
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 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.
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.