1. What is Zone 2 Heart Rate?

Zone 2 heart rate is a moderate intensity training zone that corresponds to 60-70% of your maximum heart rate. This zone is optimal for building aerobic base, improving fat metabolism, and enhancing endurance.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( \text{Max HR} \) — Your maximum heart rate in beats per minute (bpm)
• \( 0.6 \) — Lower bound of Zone 2 (60% of max HR)
• \( 0.7 \) — Upper bound of Zone 2 (70% of max HR)

Explanation: The calculation provides the heart rate range where you should train to stay in Zone 2.

3. Importance of Zone 2 Training

Details: Training in Zone 2 improves mitochondrial function, increases fat oxidation, builds aerobic capacity with minimal stress, and serves as active recovery between high-intensity sessions.

4. Using the Calculator

Tips: Enter your maximum heart rate in bpm. If unknown, estimate using 220 minus your age (though lab testing is more accurate). The result shows your personalized Zone 2 range.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my actual maximum heart rate?
A: The most accurate method is a supervised maximal exercise test. The "220 minus age" formula is just an estimate.

Q2: Can I use resting heart rate in this calculation?
A: No, this calculation only uses maximum heart rate. Other methods (like Karvonen) incorporate resting HR.

Q3: How long should Zone 2 sessions last?
A: Typically 30-90 minutes, depending on fitness level and training goals.

Q4: What if my heart rate drifts above Zone 2 during a workout?
A: Slow down to bring it back into range. The goal is consistent Zone 2 effort.

Q5: Is Zone 2 the same for everyone?
A: While calculated similarly, individual metabolic responses vary. Some athletes may need lactate testing to confirm their true Zone 2.