PhysiqueFormulas

Heart Rate Zone & Zone 2 Calculator

Estimate heart rate Zones 1–5, highlight your Zone 2 range, and view weekly Zone 2 time ranges based on a training goal. Optionally add resting heart rate to see a heart-rate-reserve (HRR) version.

For educational purposes only. These outputs are general estimates, not medical advice or individualized exercise guidance.

Calculate Your Heart Rate Zones

Enter age, optionally add resting heart rate, choose a goal, then calculate Zones 1–5 with Zone 2 highlighted.

If you measure this, a common approach is first thing in the morning or after several minutes of quiet sitting.

The weekly Zone 2 time range below is a general reference band — it isn’t a prescription.

How to Use This Calculator

This page provides two common ways to estimate zones: % of estimated max heart rate (always shown) and HRR-based zones (only shown if you enter resting heart rate). The result highlights Zone 2 because many people use it for aerobic conditioning and sustainable weekly volume.

  • Use Zone 2 as an “easy anchor” for steady work you can repeat.
  • Use the higher zones (4–5) to understand where short, hard efforts typically land.
  • Compare max HR estimates (Tanaka vs 220−age) to see how sensitive zones are to the formula.

What Heart Rate Zones Actually Mean

Heart rate zones are intensity bands. They translate “easy” vs “hard” effort into numbers so training can be described more consistently. Most zone systems break effort into five levels, from easy recovery work (Zone 1) to near-max efforts (Zone 5).

How Max Heart Rate Is Estimated Here

This calculator uses the Tanaka estimate for maximum heart rate (208 − 0.7 × age) as the primary anchor and also shows the classic 220 − age estimate for comparison. Neither can perfectly predict an individual’s true max; they are population-level estimates.

Why Zone 2 Gets So Much Attention

Zone 2 is commonly treated as a sustainable aerobic intensity. People often describe it as a pace where conversation is possible and the session feels repeatable. Because it’s repeatable, it’s frequently used for building weekly cardio volume without constantly “digging a recovery hole.”

How to Evaluate Your Results

The outputs are most useful when they match your lived effort. A practical way to interpret Zone 2 is: it should feel controlled, not breathless, and typically sustainable for longer durations than harder zones. If your “Zone 2” output feels wildly too easy or too hard, it may mean the max heart rate estimate doesn’t match you.

  • If Zone 2 feels too hard: your true max HR may be lower than the formula estimate, or your current aerobic fitness may be lower than you expect.
  • If Zone 2 feels too easy: your true max HR may be higher than the formula estimate, or you may have stronger aerobic conditioning.
  • If HRR zones look different: resting HR shifts the “starting point,” which can move the bands in a way some people find more realistic.

Common Misinterpretations

  • “Zone 2 guarantees fat loss.” Zone 2 is an intensity level, not a fat-loss switch. Body composition is driven by overall energy balance and consistency.
  • “I must hit the exact bpm.” Heart rate fluctuates with heat, hydration, sleep, stress, caffeine, altitude, and device accuracy. Treat zones as ranges.
  • “Formulas are precise.” Age-based max HR estimates can be meaningfully off for individuals.
  • “Higher heart rate always means better work.” Higher intensity has a place, but repeatable training often includes lower-intensity volume too.

When Another Tool Is More Useful

Heart rate zones help describe intensity, but they don’t tell the full story of results. These tools can provide better context depending on your goal:

Related Tools

For calorie and physique modeling, combine this page with the TDEE Calculator and the Calorie Deficit & Weight Loss Timeline Calculator.

Heart Rate Zone Calculator FAQ

What are heart rate zones?

Heart rate zones are intensity ranges based on a percentage of an estimated maximum heart rate. They’re used to categorize effort from easy work to very hard efforts.

What is Zone 2 training?

Zone 2 is often described as a sustainable aerobic pace. It’s commonly treated as a range where you can maintain effort for longer durations and still recover well.

Do I need my resting heart rate?

No. If you provide it, this page will also show HRR-based zones. If you skip it, you’ll still get zones based on estimated max heart rate.

Do you store my data?

No. This calculator runs locally in your browser. No account is required and no personal data is collected.

Reviewed & Updated

Calculator logic and on-page content reviewed for clarity and educational accuracy. Last review: December 2025.