1. What is Zone 2 Training?

Zone 2 training refers to aerobic exercise performed at 60-70% of your maximum heart rate. This intensity improves mitochondrial function and fat metabolism while being sustainable for longer durations.

2. How Does the Calculator Work?

The calculator uses the following formulas:

Where:

• 220 - age — Estimated maximum heart rate
• 0.6 — Lower bound of Zone 2 (60% of max HR)
• 0.7 — Upper bound of Zone 2 (70% of max HR)

Explanation: The formula provides a general estimate of Zone 2 heart rate range based on age. For more accuracy, consider a maximal exercise test.

3. Importance of Zone 2 Training

Details: Zone 2 training builds aerobic base, improves endurance, enhances fat metabolism, and promotes recovery. It's a foundational intensity for endurance athletes.

4. Using the Calculator

Tips: Enter your age in years (must be between 1-120). The calculator will estimate your Zone 2 heart rate range for aerobic training.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 220-age formula?
A: It's a general estimate with ±10-12 bpm standard deviation. Individual max HR can vary significantly.

Q2: Can I use my resting heart rate to calculate zones?
A: The Karvonen formula (using HR reserve) may be more accurate: Zone 2 = (HRmax - HRrest) × 0.6-0.7 + HRrest

Q3: How long should Zone 2 sessions last?
A: Beginners: 30-60 minutes. Trained individuals: 60-120+ minutes for optimal aerobic development.

Q4: Should I stay strictly within this range?
A: Small variations are fine. The range serves as a guideline - perceived exertion (able to speak in full sentences) is also important.

Q5: How often should I do Zone 2 training?
A: 2-5 times per week depending on your training goals and overall program structure.