Zone 2 Training Volume Calculator
Estimate weekly Zone 2 minutes, per-session duration, and Zone 2 mileage from your available training time and easy-training share.
Your available training time, shaped into a clear weekly aerobic plan. See the minutes, sessions, and distance together.
Choose a starting point
No account needed. Calculated in your browser.
Zone 2 this week
3 hours of easy aerobic work
Average easy session
Approximately · 3 sessions per week
Estimated weekly distance
Approximately 24.1 km
180 min Zone 2 · 60 min other intensity
Within the adult moderate-intensity reference if these minutes are moderate activity. Other activity can also contribute.
Based only on easy minutes; it does not assess training load or readiness.
Turn the estimate into your week.
Session time and distance are rounded, so multiplying them may not exactly reproduce the weekly total. The adult activity guideline also accepts vigorous activity or an equivalent mix; a five-zone label alone does not establish moderate intensity.
From numbers to understanding
Use this calculator to turn a weekly aerobic training target into practical Zone 2 minutes, session length, and estimated mileage. It is planning math, not a medical prescription, so adjust the output to match your recovery and training history.
Enter your total weekly aerobic training time in minutes.
Choose the share of that time you want to spend at easy conversational effort.
Enter your planned session count and running or walking pace in decimal minutes per mile: 12.5 means 12:30. Time estimates also work for other activities; the distance estimate does not.
Use the weekly minutes, per-session minutes, and distance estimate to plan the week, then revise after real workout feedback.
Adults’ activity guidance uses 150–300 minutes of moderate aerobic activity, or 75–150 minutes vigorous, or an equivalent mix. A five-zone label alone does not establish that intensity. Use this tool to divide time you have chosen, not to prescribe how much training you need.
Not automatically. Moderate intensity is a public-health definition, while Zone 2 depends on the zone model. Compare these minutes with the moderate-activity reference only when the activity meets that intensity.
Time is the main Zone 2 target. Pace only converts that time into estimated mileage, so the mileage should change when terrain, weather, fatigue, or fitness changes your real conversational pace.
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.
