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Zone 2 Heart Rate Calculator: Find Your Range by Age

Calculate your five heart rate training zones from age using the Tanaka formula, with optional Karvonen (heart rate reserve) targets from your resting pulse.

If you enter your resting pulse, each zone also gets a Karvonen (heart rate reserve) range — usually more accurate for trained people.

Formula-based estimates for healthy adults — general fitness information, not medical advice. Consult a doctor before intense training.

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Reading age and resting heart rate
Estimating maximum heart rate
Building the five training zones

Result

This page opens the heart rate zone calculator with zone 2 highlighted — it computes all five zones from your age instantly, and the green band is the one everyone is asking about.

Zone 2 (roughly 60–70% of max heart rate) earned its reputation because it builds the aerobic engine: at this easy, conversational intensity you train fat metabolism and mitochondrial capacity while accumulating volume that harder running would not let you recover from. Endurance coaches assign most weekly hours here for a reason.

The practical test: you should be able to speak in full sentences. If your watch says zone 2 but you cannot talk, add your resting heart rate in the calculator — the Karvonen ranges it unlocks are usually more faithful for trained people than plain %HRmax.

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Accepted Formats & Rules

  • Five color-coded zones: recovery, easy, aerobic, threshold and maximum (50–100% of max HR).
  • Tanaka max HR as the primary estimate, classic 220 − age shown for reference.
  • Optional resting heart rate input adds Karvonen (HRR) ranges to every zone.
  • Copyable text summary of max HR and all five zones.

Key Benefits

✓ Two estimates, honestly labeled: the Tanaka formula (208 − 0.7 × age) as the primary number and the classic 220 − age alongside, with a clear note on the error both carry.
✓ Karvonen targets when you know your resting pulse: zones computed from heart rate reserve sit next to the plain %HRmax bands for direct comparison.
✓ Everything is calculated locally in your browser — age and resting heart rate are never sent anywhere.

Use Cases

  • • Find your zone 2 range for base-building runs and rides — the easy, conversational intensity endurance coaches prescribe most hours at.
  • • Set honest heart rate alerts on a sports watch using the Tanaka estimate instead of the folklore 220 − age rule.
  • • Enter your resting pulse to get Karvonen (heart rate reserve) targets — usually a better fit for trained athletes than plain %HRmax.