Free Calculator

Zone 2 Calculator

Calculate your personal Zone 2 heart rate range and optimal weekly training target. Improve endurance, burn fat and promote long-term health.

What is Zone 2 and why does it matter?

Zone 2 training is aerobic exercise performed at approximately 60–70% of your maximum heart rate. At this intensity, your body primarily uses fat as fuel and mitochondria develop efficiently. Zone 2 is the most well-researched and recommended exercise intensity zone for health, endurance and fat loss.

Longevity researcher Peter Attia recommends at least 180 minutes of Zone 2 training per week for optimizing lifespan and healthspan. The WHO recommends 150 minutes of moderate-intensity exercise per week, which aligns closely with Zone 2 training.

Benefits of Zone 2 training

Zone 2 training improves mitochondrial function, enhances fat metabolism, lowers resting heart rate, strengthens the heart, improves insulin sensitivity and reduces the risk of chronic disease. It is also joint-friendly and recovers from quickly, making it possible to perform daily alongside strength training.

Frequently asked questions

Zone 2 is an aerobic heart rate zone where your body primarily uses fat as fuel. Your heart rate is approximately 60–70% of your maximum. You can speak in full sentences but cannot sing. It is the most effective way to improve aerobic base fitness and promote long-term health.
This calculator uses the Karvonen formula: Zone 2 HR = resting HR + 60–70% × (max HR – resting HR). If you do not know your max heart rate, the formula 220 – age gives a reliable estimate.
The WHO recommends at least 150 minutes of moderate exercise per week. Health and longevity researchers like Peter Attia recommend 180–240 minutes of Zone 2 training per week for optimal cardiovascular and metabolic health.
Zone 2 training develops mitochondrial function, improves fat metabolism, lowers resting heart rate, strengthens the heart, improves insulin sensitivity and reduces the risk of chronic disease. It is by far the most health-beneficial exercise intensity zone.
Yes. Zone 2 burns the majority of its energy from fat. Combined with a modest calorie deficit, it is the most effective and sustainable way to reduce body fat while preserving muscle mass.
Yes, as long as you walk briskly enough. For most people, a brisk walk (5–6 km/h) raises heart rate into Zone 2. A walking pad is an excellent way to accumulate Zone 2 minutes during remote work.
The talk test is a simple way to confirm you are in Zone 2. If you can speak in full sentences but not sing — you are at the right intensity. If you are too breathless to speak normally, you are working too hard.
Yes. Zone 2 is low-intensity exercise that the body recovers from quickly. Many elite endurance athletes perform Zone 2 sessions 5–6 times per week alongside other training without accumulating excessive fatigue.
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