Zone 2 Heart Rate Calculator

Formula

The formula to calculate the Zone 2 heart rate is:

$Z2HR = (\text{MAXHR} - \text{RHR}) \times 0.6 + \text{RHR}$

Where:

Zone 2 Heart Rate (Z2HR) is the target heart rate for Zone 2 exercise
Maximum Heart Rate (MAXHR) is the highest heart rate a person can achieve during exercise
Resting Heart Rate (RHR) is the heart rate when a person is at complete rest

What is a Zone 2 Heart Rate?

A Zone 2 Heart Rate refers to a specific range of heartbeats per minute during exercise, typically associated with light to moderate intensity workouts. It is often described as a comfortable pace where you can hold a full conversation without gasping for breath. This zone is usually calculated as 60-70% of your maximum heart rate. Training in Zone 2 is beneficial for improving endurance and promoting fat burning as the primary source of energy. It also helps in building a strong cardiovascular system by increasing the size and strength of the heart, improving blood flow, and enhancing the body’s ability to transport and utilize oxygen efficiently.

Example Calculations

Example 1:

Maximum Heart Rate (MAXHR): 180 bpm
Resting Heart Rate (RHR): 60 bpm

Calculation:

$(180 - 60) \times 0.6 + 60 = 120 \times 0.6 + 60 = 72 + 60 = 132 \text{ bpm}$

Example 2:

Maximum Heart Rate (MAXHR): 200 bpm
Resting Heart Rate (RHR): 70 bpm

Calculation:

$(200 - 70) \times 0.6 + 70 = 130 \times 0.6 + 70 = 78 + 70 = 148 \text{ bpm}$