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Zone 2 Heart Rate Calculator
Calculate your Zone 2 heart rate range for optimal fat-burning cardio.
Your current age in years.
Measure first thing in the morning before getting out of bed. Required for the Karvonen method.
Karvonen is more personalized if you know your resting HR. MAF is popular for endurance athletes.
About This Tool
Zone 2 cardio heart rate training has become one of the most talked-about concepts in fitness and longevity science. It is the intensity where your body primarily burns fat, builds mitochondrial density, and improves cardiovascular efficiency without high-intensity stress. Most men train too hard during "easy" sessions, never actually staying in Zone 2. This calculator gives you the exact heart rate range using three proven methods.
How to Use
Enter your age and optionally your resting heart rate (measured first thing in the morning). Choose your method: Percentage of Max HR is simplest, Karvonen is more personalized, and MAF is favored by endurance athletes. Use the Zone 2 range alongside our TDEE Calculator to balance cardio with nutrition.
FAQ
What is the talk test for Zone 2?
The talk test is the simplest way to confirm you are in Zone 2 without a heart rate monitor. You should be able to speak in full sentences but not sing. If you can only manage a few words between breaths, you are too high. Most people are surprised at how slow they need to go. Zone 2 cardio heart rate training feels easy — that is the point.
How long should I train in Zone 2?
Research suggests 3 to 4 hours of Zone 2 per week for optimal cardiovascular health. Split that into 3-4 sessions of 45-60 minutes — walking on an incline, easy cycling, light rowing, or slow jogging all work. Pair Zone 2 days with strength training programmed using our 1RM Calculator.
Is Zone 2 training effective for fat loss?
Zone 2 is where your body uses the highest percentage of fat as fuel, improving fat oxidation over time. The real benefit is metabolic: regular training increases mitochondrial density, so your body burns fat more efficiently 24/7. For fat loss, combine Zone 2 with a moderate caloric deficit from our TDEE Calculator.
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