Zone 2 Heart Rate Calculator
Estimate a zone 2 heart rate range from your age, and from your resting heart rate if you know it.
Check with your doctor before starting a new exercise program, especially if you have a heart condition or take medication that affects heart rate.
How the zone 2 heart rate calculator works
“Zone 2” is one of five heart rate zones that many fitness apps, watches and coaches use to describe exercise intensity. It usually means a steady, easy-to-moderate pace: you’re breathing a little harder than at rest but can still hold a conversation. This calculator estimates the heart rate range that matches zone 2 for your age, in beats per minute (bpm).
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Every method here starts from an estimate of your maximum heart rate. Your true maximum can only be measured in a supervised maximal exercise test, so most people rely on a formula based on age. The calculator shows two common formulas and two ways of turning the estimate into a zone 2 range.
The formulas
Estimating maximum heart rate
- 220 minus age: the best-known rule of thumb, and the one used by many health organisations and fitness devices.
- Tanaka formula: 208 minus (0.7 x age): from a 2001 study in the Journal of the American College of Cardiology that pooled 351 studies covering 18,712 people, plus a laboratory study of 514 healthy adults. The authors found that 220 minus age tends to underestimate maximum heart rate in older adults.
Turning that into a zone 2 range
- Percentage of maximum heart rate: zone 2 is commonly described as 60% to 70% of estimated maximum heart rate. Zone 1 is 50% to 60%, zone 3 is 70% to 80%, and so on. Different apps and devices use slightly different cut-offs.
- Heart rate reserve (Karvonen method): heart rate reserve is your estimated maximum minus your resting heart rate. The target is worked out as (reserve x intensity) + resting heart rate. Because it builds in your resting rate, it adjusts more for individual differences. This calculator applies the same 60% to 70% band to your reserve.
The two approaches don’t line up exactly. A given percentage of heart rate reserve gives a higher number than the same percentage of maximum heart rate. In the US Physical Activity Guidelines, 40% to 59% of heart rate reserve counts as moderate intensity and 60% to 89% as vigorous. So the Karvonen range shown here sits at the harder end of what most people would call zone 2.
Worked example: age 50, resting heart rate 60
| Method | Working | Zone 2 estimate |
|---|---|---|
| 220 minus age | Max = 170. 60% = 102, 70% = 119 | 102 to 119 bpm |
| Tanaka | Max = 208 – 35 = 173. 60% = 104, 70% = 121 | 104 to 121 bpm |
| Karvonen (220 minus age) | Reserve = 170 – 60 = 110. (110 x 0.6) + 60 = 126; (110 x 0.7) + 60 = 137 | 126 to 137 bpm |
| Karvonen (Tanaka) | Reserve = 173 – 60 = 113. (113 x 0.6) + 60 = 128; (113 x 0.7) + 60 = 139 | 128 to 139 bpm |
As you can see, the methods can differ by 20 beats per minute or more. That’s normal. They’re estimates, and they’re best used alongside how the effort actually feels.
Checking the estimate against how you feel
- Talk test: at a zone 2 effort you should be able to speak in full sentences, though you might not want to sing.
- Breathing: faster than at rest, but steady and controlled.
- Consistency: heart rate can drift up during long sessions, in hot weather, when you’re tired or after caffeine. Easing the pace to stay in range is normal.
Limitations
- Age-based formulas describe averages. Two people of the same age can have very different maximum heart rates.
- Some medications, such as beta blockers, change how your heart rate responds to exercise. In that case these numbers may not apply to you.
- Wrist-based heart rate monitors can be less accurate than chest straps, especially during interval or strength work.
- This calculator is general information only. It isn’t medical advice and can’t tell you what level of exercise is safe for you.
Check with your doctor before starting a new exercise program, especially if you have a heart condition or take medication that affects heart rate.
Sources this tool draws on: Tanaka, Monahan and Seals, “Age-predicted maximal heart rate revisited”, Journal of the American College of Cardiology (2001); Karvonen heart rate reserve method; US Physical Activity Guidelines for Americans (intensity ranges by heart rate reserve); Nebraska Medicine, heart rate zones guide (zone percentages of maximum heart rate).
Handy kit for this guide
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Putting zone 2 into your week
A heart rate range is only useful if it fits into a routine you can keep up. These practical points may help. They are general information and not personal medical or training advice.
Use the talk test alongside the number
Many people find that an easy pace is one where they can speak in full sentences but could not comfortably sing. If the number on your watch says one thing and the talk test says another, treat both as information and go by how you feel, especially on hot days or when you are tired.
Build gradually
If you are new to regular exercise, begin with shorter sessions at an easy effort and add time slowly over several weeks. Many people find that two or three easy sessions each week fit more easily into a busy schedule than a single long one.
When the formulas may not fit
Heart rate formulas are estimates based on averages. Some medicines, including beta blockers, lower heart rate, and some medical conditions change how heart rate responds to exercise. If you have a heart condition, take regular medicines or have any health concerns, please speak with your doctor before starting or changing an exercise programme, and ask how to measure your effort in a way that suits you.
Check the data source
Wrist-based heart rate monitors are convenient but can be less accurate than a chest strap, particularly during intervals or on cold days. If your readings look unusual, try repeating the measurement or comparing with a manual pulse check.
Frequently asked questions
Which maximum heart rate formula should I use?
Neither is exact for any one person. 220 minus age is simple and widely used. The Tanaka formula was developed from a much larger data set and tends to give slightly higher estimates for people over 40. Using both gives you a sense of the likely range.
Why does adding my resting heart rate change the result?
The Karvonen method uses the gap between your resting and maximum heart rate rather than the maximum alone. A lower resting heart rate creates a bigger gap, which changes where your range falls.
How do I measure my resting heart rate?
Take your pulse first thing in the morning while you’re still lying down, counting beats for a full 60 seconds. Doing this on a few mornings and taking the average gives a steadier number.
Is zone 2 the same on every fitness watch?
Not always. Brands use different formulas and zone cut-offs, and some let you set your own maximum or resting heart rate. If your watch shows a different range, check which method it uses in its settings.
What if I can’t stay in zone 2?
That’s common, especially when you’re starting out. Slowing down, walking uphill sections or choosing flatter routes can help. If you feel unwell, dizzy or short of breath beyond what you’d expect, stop and seek medical advice.