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.

💗 Zone 2 Heart Rate

Age (years)

Resting Heart Rate (bpm)

Results

Zone 2 Range138 – 151 bpm

% of Max HR73-79%

MAF (180−age)150 bpm

Max Heart Rate190 bpm

💡 What is Zone 2 Training?

Zone 2 is the aerobic 'conversation pace' zone — 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 − 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.