1. What is Zone 2 Heart Rate?

Zone 2 heart rate refers to 60-70% of your maximum heart rate. This is considered the aerobic base building zone where you can train for extended periods while improving endurance and fat metabolism.

2. How Does the Calculator Work?

The calculator uses the Zone 2 heart rate formula:

Where:

• \( HR_{zone2} \) — Zone 2 heart rate range (beats/min)
• \( HR_{max} \) — Maximum heart rate (beats/min)

Explanation: The calculation determines the heart rate range that corresponds to moderate exercise intensity (60-70% of maximum heart rate).

3. Importance of Zone 2 Training

Details: Training in Zone 2 improves aerobic capacity, increases mitochondrial density, enhances fat metabolism, and builds endurance with relatively low stress on the body.

4. Using the Calculator

Tips: Enter your maximum heart rate in beats per minute. If unknown, you can estimate it as 220 minus your age (though individual variations exist).

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my maximum heart rate?
A: The most accurate method is a supervised stress test. The common formula (220 - age) is an estimate with significant individual variation.

Q2: How long should I train in Zone 2?
A: For endurance athletes, 80% of training time is often recommended in Zone 2, with sessions lasting 45-90 minutes or longer.

Q3: What are the signs I'm in Zone 2?
A: You should be able to maintain a conversation (the "talk test"), breathe comfortably, and sustain the effort for long periods.

Q4: Can I use heart rate reserve instead?
A: Yes, Zone 2 can also be calculated as 60-70% of heart rate reserve (HRR) plus resting heart rate: (HRR × 0.60-0.70) + RHR.

Q5: Why is Zone 2 called "aerobic base building"?
A: This intensity optimally stimulates aerobic adaptations without excessive stress, creating a foundation for higher intensity work.