Enter the maximum heart rate and resting heart rate into the calculator to determine the Zone 2 heart rate; this calculator can also evaluate any of the variables given the others are known.

Zone 2 Heart Rate Formula

The following formula is used to calculate the Zone 2 heart rate:

Z2HR= (MAXHR - RHR) * 0.6 + RHR

Variables:

  • Zone 2 Heart Rate is the target heart rate for Zone 2 exercise
  • Maximum Heart Rate is the highest heart rate a person can achieve during exercise
  • Resting Heart Rate is the heart rate when a person is at complete rest

To calculate the Zone 2 heart rate, subtract the resting heart rate from the maximum heart rate. Multiply the result by 0.6 and add the resting heart rate to obtain the target heart rate for Zone 2 exercise.

What is a Zone 2 Heart Rate?

A Zone 2 Heart Rate refers to a specific range of heartbeats per minute during exercise, typically associated with light to moderate intensity workouts. It is often described as a comfortable pace where you can hold a full conversation without gasping for breath. This zone is usually calculated as 60-70% of your maximum heart rate. Training in Zone 2 is beneficial for improving endurance and promoting fat burning as the primary source of energy. It also helps in building a strong cardiovascular system by increasing the size and strength of the heart, improving blood flow, and enhancing the body’s ability to transport and utilize oxygen efficiently.

How to Calculate Zone 2 Heart Rate?

The following steps outline how to calculate the Zone 2 Heart Rate.

  1. First, determine your maximum heart rate (MHR). This can be estimated using the formula: MHR = 220 – age.
  2. Next, calculate your heart rate reserve (HRR) by subtracting your resting heart rate (RHR) from your MHR. HRR = MHR – RHR.
  3. Next, determine the lower limit of Zone 2 by multiplying your HRR by 0.6 and adding your RHR. Lower Limit = (HRR * 0.6) + RHR.
  4. Finally, determine the upper limit of Zone 2 by multiplying your HRR by 0.7 and adding your RHR. Upper Limit = (HRR * 0.7) + RHR.
  5. After calculating the lower and upper limits, you have determined your Zone 2 Heart Rate range.

Example Problem:

Use the following variables as an example problem to test your knowledge.

Age = 30

Resting Heart Rate (RHR) = 60

Maximum Heart Rate (MHR) = 220 – 30 = 190

Heart Rate Reserve (HRR) = 190 – 60 = 130

Lower Limit = (130 * 0.6) + 60 = 138

Upper Limit = (130 * 0.7) + 60 = 151