How to Use Your Zone 2 Range
- Use the top number as a ceiling. On easy days, the goal is to stay at or below the top of Zone 2. Drifting into Zone 3 adds fatigue without much extra aerobic benefit.
- Expect to slow down. Many people have to run slower than feels natural, or walk the hills, to stay in Zone 2 at first. That's normal, and it improves with time.
- Check with the talk test. You should be able to speak in full sentences. If you can only get a few words out, you're above Zone 2.
- Give it time. Heart rate lags behind effort, so judge your zone after the first 5–10 minutes, once you're warmed up.
How Zone 2 Is Calculated
FITIV Pulse's default is % of max heart rate: Zone 2 runs from 60% to 69% of your max. Your max is estimated with the Tanaka formula, 208 − (0.7 × age), unless you enter a number you've measured.
| Age | Estimated max HR | Zone 2 |
|---|---|---|
| 20 | 194 bpm | 117–135 bpm |
| 30 | 187 bpm | 113–130 bpm |
| 40 | 180 bpm | 108–125 bpm |
| 50 | 173 bpm | 104–121 bpm |
| 60 | 166 bpm | 100–116 bpm |
| 70 | 159 bpm | 96–111 bpm |
Formula estimates can be off by 10 bpm or more, so a measured max gives a more accurate Zone 2. Our guide to finding your actual maximum heart rate explains how to test it.
Under More options you can switch to heart rate reserve, which also uses your resting heart rate, or lactate threshold, where Zone 2 is 80–88% of your lactate threshold heart rate. For all five zones at once, use the heart rate zone calculator.
Zone 2 vs. the MAF 180 Formula
Phil Maffetone's MAF method uses 180 minus your age as the ceiling for aerobic training. It's simple, but it usually gives a higher number than the top of a 60–69%-of-max Zone 2. For a 40-year-old, MAF gives 140 bpm, while the calculator's Zone 2 tops out at 125 bpm. If you follow MAF, treat it as an upper limit and expect most of your easy training to sit a little below it.
Why Zone 2 Training Works
Steady time in Zone 2 trains your body to use more oxygen and burn more fat for fuel. It builds more mitochondria and capillaries in your muscles, and a stronger heart that pumps more blood with each beat. Because it's easy to recover from, you can do a lot of it, which is why endurance athletes spend most of their training time at this effort. Read the full Zone 2 training guide for the science and a weekly plan.
Frequently Asked Questions
What is my Zone 2 heart rate?
Zone 2 is 60–69% of your maximum heart rate. With the Tanaka formula (208 − 0.7 × age), a 35-year-old's max is about 184 bpm, so Zone 2 is 111–128 bpm. Enter your age or known max in the calculator above to get your own range.
Is 180 minus age the same as Zone 2?
Not quite. 180 minus age is Phil Maffetone's MAF heart rate, meant as a ceiling for aerobic training. It usually lands higher than the top of a 60–69%-of-max Zone 2. For a 40-year-old, MAF gives 140 bpm, while Zone 2 with an estimated 180 bpm max tops out at 125 bpm.
Why does Zone 2 feel so slow?
Most people's easy pace is faster than their true Zone 2, especially early on, because the aerobic system is less developed than the legs and lungs. Slowing down, or walking uphills, is normal. Over weeks and months your pace at the same heart rate will improve.
How much Zone 2 training should I do?
Many coaches recommend building toward 3–4 or more hours a week for strong aerobic gains. Smaller amounts still help, especially for beginners. Most endurance plans put about 80% of training time at easy intensity.
Should I use heart rate reserve for Zone 2?
Heart rate reserve (the Karvonen method) adds your resting heart rate, so its Zone 2 runs higher than % of max at the same percentages. For a 35-year-old with a resting heart rate of 60, it's 135–146 bpm instead of 111–128 bpm. If that feels harder than conversational, stick with % of max. Open More options in the calculator, choose Heart rate reserve, and enter your resting heart rate to compare.
