1. What is Zone 2 Heart Rate?

Zone 2 heart rate is a moderate intensity training zone that represents 60-70% of your maximum heart rate. For women, this zone is particularly effective for building aerobic base and improving fat metabolism.

2. How Does the Calculator Work?

The calculator uses the Zone 2 formula:

Where:

• \( Max\ HR \) — 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 that corresponds to moderate aerobic exercise intensity.

3. Importance of Zone 2 Training

Details: Training in Zone 2 improves aerobic capacity, increases mitochondrial density, enhances fat metabolism, and builds endurance with relatively low stress on the body.

4. Using the Calculator

Tips: Enter your maximum heart rate in bpm. For most accurate results, use a measured max HR from a stress test rather than age-predicted formulas.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my maximum heart rate?
A: The most accurate method is through a supervised stress test. Age-based formulas (220 - age) are less precise.

Q2: How long should I train in Zone 2?
A: For endurance athletes, 80% of training time should be in Zone 2, typically 30-90 minute sessions.

Q3: Is Zone 2 different for women than men?
A: While the percentage range is the same, women often have higher max HR values than men of the same age.

Q4: Can I talk while in Zone 2?
A: Yes, Zone 2 should allow for comfortable conversation ("talk test").

Q5: How often should I check my Zone 2 range?
A: Reassess every 3-6 months as your fitness improves, or if your weight changes significantly.