1. What is Zone 2 Heart Rate?

Zone 2 heart rate represents 60-70% of your maximum heart rate. This is typically the intensity where you can maintain a conversation while exercising and is ideal for building aerobic base and endurance.

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 formula calculates the heart rate range that corresponds to 60-70% of your maximum heart rate.

3. Importance of Zone 2 Training

Details: Training in Zone 2 improves aerobic capacity, increases fat metabolism, enhances recovery, and builds endurance without excessive stress on the body.

4. Using the Calculator

Tips: Enter your maximum heart rate in beats per minute. If you don't know your max HR, you can estimate it using the formula: 220 - age (though this is less accurate than measured max HR).

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my maximum heart rate?
A: The most accurate method is a graded exercise test under medical supervision. The "220 - age" formula is a rough estimate.

Q2: How long should I train in Zone 2?
A: For endurance athletes, 80% of training time is often spent in Zone 2, with sessions lasting 45 minutes to several hours.

Q3: Can I talk while in Zone 2?
A: Yes, you should be able to maintain a conversation (the "talk test") while exercising in Zone 2.

Q4: Is Zone 2 the same for everyone?
A: No, individual variations exist. Some athletes may need to adjust their zones based on lactate threshold testing.

Q5: What if my heart rate drifts above Zone 2 during a workout?
A: This is normal in longer sessions due to cardiac drift. Aim to start in the lower end of Zone 2 to accommodate this.