Zone 2 Heart Rate Calculator

Calculate your Zone 2 heart rate range for optimal fat burning and aerobic base building. Uses Karvonen and MAF methods.

πŸ’— Zone 2 Heart Rate

Results

Zone 2 Range138 – 151 bpm
% of Max HR73-79%
MAF (180βˆ’age)150 bpm
Max Heart Rate190 bpm

πŸ’‘ What is Zone 2 Training?

Zone 2 is the aerobic 'conversation pace' zone β€” 60-70% of heart rate reserve (Karvonen method). At this intensity, your body primarily burns fat for fuel while building mitochondrial density and cardiovascular efficiency.

The Maffetone (MAF) method uses a simpler formula: 180 βˆ’ age. This approximates the top of Zone 2 for most people. Zone 2 training has gained popularity through advocates like Dr. Peter Attia as a longevity strategy.

Age 30, resting HR 60: Max HR = 190, Zone 2 = 138-151 bpm. MAF = 150 bpm.

Zone 2 Heart Rate Calculator FAQ

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