Zone 2 Heart Rate Calculator
Zone 2 Heart Rate by Age (All Three Methods)
Assumes resting HR of 65 bpm for Karvonen. Ranges are approximate — individual variation is significant.
| Age | MAF (180−Age) | Karvonen (60-70%) | % Max (60-70%) | Est. Max HR |
|---|---|---|---|---|
| 25 | 155 bpm | 143–156 bpm | 117–137 bpm | 195 |
| 30 | 150 bpm | 139–152 bpm | 114–133 bpm | 190 |
| 35 | 145 bpm | 135–148 bpm | 111–130 bpm | 185 |
| 40 | 140 bpm | 131–144 bpm | 108–126 bpm | 180 |
| 50 | 130 bpm | 123–136 bpm | 102–119 bpm | 170 |
| 60 | 120 bpm | 115–128 bpm | 96–112 bpm | 160 |
How We Calculate This
This zone 2 heart rate calculator uses established formulas and industry-standard data to provide accurate estimates.
- Enter your specific values into the calculator fields above
- Our algorithm applies the relevant formulas using your inputs
- Results are calculated instantly in your browser — nothing is sent to a server
- Review the detailed breakdown to understand how each factor affects your result
These calculations are estimates based on standard formulas. For critical decisions, always consult a qualified professional.
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This calculator estimates your Zone 2 heart rate range using three established methods. Zone 2 is the aerobic base zone — the intensity where your body primarily burns fat and builds mitochondrial capacity.
The basic rule:
- MAF Method: max aerobic heart rate = 180 − age (Dr. Phil Maffetone's formula)
- Karvonen Method: Zone 2 = resting HR + 60-70% of (max HR − resting HR)
- % of Max Method: Zone 2 = 60-70% of max heart rate (estimated as 220 − age)
- Nose breathing test: if you can breathe comfortably through your nose, you are likely in Zone 2
Zone 2 training is increasingly recommended by longevity researchers including Peter Attia and Andrew Huberman. Aim for 150-200 minutes per week of Zone 2 activity (walking, cycling, easy jogging). The effort should feel conversational — you can talk in full sentences without gasping.
When Would You Use This Calculator?
This zone 2 heart rate calculator is designed for anyone who needs quick, reliable estimates without complex spreadsheets or professional consultations.
- When you need a quick estimate before committing to a purchase or project
- When comparing different options or scenarios side by side
- When planning a budget and need to understand potential costs
- When you want to verify a quote or estimate you've received from a professional
- When teaching or learning about the concepts behind these calculations
Frequently Asked Questions
What is Zone 2 training?
Zone 2 is the aerobic intensity where your body primarily burns fat for fuel and maximizes mitochondrial efficiency. It feels like a comfortable effort — you can hold a conversation without gasping. It is the foundation of endurance and longevity training, recommended 3-5 sessions per week for 30-60 minutes.
Why is Zone 2 important for longevity?
Zone 2 training improves mitochondrial function, increases fat oxidation, improves insulin sensitivity, lowers resting heart rate, and builds aerobic capacity (VO2 max). Dr. Peter Attia calls it the single most important exercise for longevity. It reduces all-cause mortality risk by training your body's most efficient energy system.
Which Zone 2 method should I use?
If you know your resting heart rate, the Karvonen method is most personalized. The MAF method is simple and conservative — great for beginners. Use the nose breathing test as a real-time check: if you can breathe comfortably through your nose while exercising, you are in Zone 2.
What does Zone 2 feel like?
Zone 2 should feel easy to moderate — a 4-5 out of 10 effort. You can speak in full sentences. Your breathing is deeper than at rest but not labored. Many people are surprised how slow this is. If you are a runner, Zone 2 might be a 12-14 minute mile pace. If it feels too easy, you are probably doing it right.
How much Zone 2 training should I do per week?
Most longevity experts recommend 150-200 minutes per week (3-4 sessions of 45-60 minutes). Peter Attia recommends 3-4 hours/week. Start with 3 sessions of 30 minutes and build up. Walking, cycling, rowing, and easy jogging all count. The key is staying in the heart rate zone consistently.
Is the 220-minus-age formula accurate?
It is a rough estimate with a standard deviation of about 12 bpm. Individual max heart rate varies significantly. If possible, determine your true max through a graded exercise test or a hard effort test (e.g., run up a steep hill 3 times). Using a known max makes Karvonen and %Max methods much more accurate.