Zone 2 Heart Rate Calculator
Calculate your personalized heart rate zones for aerobic training.
What is Zone 2 and how do I know I'm in it?
Low-intensity aerobic training (60–70% of max HR). Signs you're in Zone 2:
- Talk test: you can speak full sentences comfortably
- Rate of perceived exertion (RPE 3–4 on a 1–10 scale)
- Comfortable breathing, no shortness of breath
How much time in Zone 2 per week?
Guideline weekly aerobic volume:
| Goal | Weekly time |
|---|---|
| Health | 75–150 min |
| 5K | 1–2 h |
| Half marathon | 2–4 h |
| Marathon | 3–6 h |
Why it matters and common mistakes
Zone 2 builds aerobic base, improves fat oxidation and endurance — most elite runners spend 70–80% of volume here. Avoid running too fast (Zone 3+), ignoring HR drift on long runs, and comparing your HR with other runners.
Zone 2 by age (reference)
| Age | Max HR | Zone 2 |
|---|---|---|
| 20 | 194 | 116–136 |
| 25 | 191 | 115–134 |
| 30 | 187 | 112–131 |
| 35 | 184 | 110–129 |
| 40 | 180 | 108–126 |
| 45 | 177 | 106–124 |
| 50 | 173 | 104–121 |
| 55 | 170 | 102–119 |
| 60 | 166 | 100–116 |
| 65 | 163 | 98–114 |
Build your weekly Zone 2 training automatically
Let Rai create aerobic workouts tailored to your fitness.
Zone 2 workouts in your plan
Heart rate and pace guidance
Adaptive volume each week
Free to start