Estimate your Zone 2 heart rate
Compare two heart-rate zone conventions. Both use an age-estimated maximum heart rate, but their percentages use different reference points and produce different training ranges.
Estimate your Zone 2 heart rate
Enter your age to see a percentage-of-max estimate. Add your resting heart rate to compare a heart-rate-reserve calculation.
Your percentage-of-max estimate shows up here.
Compare methods: heart-rate reserve (Karvonen)
These methods use different intensity definitions, so their ranges are not interchangeable. Neither measures your individual physiological thresholds.
- Desk walking Track your walking-pad sessions with DeskWalker and see how your heart rate compares with your estimated range.
DeskWalker - Daily logging Keep heart rate sessions next to sleep and recovery in Metrya.
Metrya
Read more: Zone 2 cardio · Zone 2 at the desk
How it's calculated
%HRmax method. Maximum heart rate is estimated with the Tanaka 2001 equation: HRmax = 208 − 0.7 × age. Zone 2 is shown as 60–70% of that HRmax. Example: age 40 → HRmax 180 bpm → Zone 2 about 108–126 bpm.
Karvonen heart-rate reserve. When you enter resting heart rate (RHR), the page also shows RHR + 60–70% of (HRmax − RHR), the Karvonen method. This uses the same Tanaka HRmax as the ceiling. A lower resting heart rate usually pulls the band down relative to %HRmax alone.
These are intensity estimates for education. Measured lactate or ventilatory thresholds can differ. Read the longer guide in Zone 2 cardio, or the desk-friendly plan in Zone 2 at the desk.
Sources: Tanaka H, Monahan KD, Seals DR. J Am Coll Cardiol. 2001;37(1):153-156. Karvonen MJ, Kentala E, Mustala O. Ann Med Exp Biol Fenn. 1957;35(3):307-315.
General information, not medical advice. Talk to a clinician about health decisions.
Common questions
Why two Zone 2 ranges?
They are two different zone conventions. Percentage of max uses only age and the Tanaka estimate. Heart-rate reserve (Karvonen) also uses resting heart rate, and 60–70% of reserve is a higher intensity than 60–70% of max; in ACSM terms it already counts as vigorous. They are not interchangeable, and neither replaces a lab lactate or ventilatory test.
Is 60–70% of HRmax always Zone 2?
It is a common coaching convention for Zone 2, and it matches language used in many training guides. Individual aerobic thresholds can sit higher or lower. Use the talk test and how the session feels as a check.
Do I need a chest strap?
A chest strap is usually steadier than a wrist optical sensor at easy intensities. The calculator itself only needs age and, optionally, a resting heart rate you already know.
Can I do Zone 2 at a desk?
It depends on the heart rate you actually reach, not on the walking pad itself. Wear a heart-rate sensor and compare your session with your estimated range. See Zone 2 at the desk and the Zone 2 cardio article linked on this page.
Keep Zone 2 sessions in your day
DeskWalker connects a walking pad and logs Indoor Walks to Apple Health.
Get DeskWalker
Metrya keeps training next to sleep, recovery, and the rest of your health record.
Get Metrya
Other calculators: Fitness age · HRV by age · VO2max by age · Walking pad steps