1. What is Zone 2 Running?

Zone 2 running refers to exercise at an intensity where you can comfortably hold a conversation (about 60-70% of maximum heart rate). This pace improves aerobic capacity and fat metabolism while minimizing stress on the body.

2. How Does the Calculator Work?

The calculator uses the simple pace formula:

Where:

• \( P \) — Pace (minutes per mile or km)
• \( T \) — Total time (minutes)
• \( D \) — Distance (miles or kilometers)

Explanation: The equation calculates your average pace during a Zone 2 run by dividing your total time by distance covered.

3. Importance of Zone 2 Training

Details: Regular Zone 2 training builds aerobic base, increases mitochondrial density, improves fat utilization, and enhances recovery capacity. It should comprise 70-80% of a runner's weekly volume.

4. Using the Calculator

Tips: Enter your total running time in minutes and distance in either miles or kilometers. The calculator will determine your average Zone 2 pace. For best results, use data from a run where you maintained a steady, conversational pace.

5. Frequently Asked Questions (FAQ)

Q1: How do I know I'm in Zone 2?
A: You should be able to speak in complete sentences comfortably. If using heart rate, it's typically 60-70% of your maximum heart rate.

Q2: Why is my Zone 2 pace so slow?
A: Zone 2 pace varies greatly based on fitness level. Beginners often start with walking or very slow jogging. With consistent training, your Zone 2 pace will improve.

Q3: How often should I do Zone 2 runs?
A: Most runners benefit from 3-5 Zone 2 sessions per week, making up the majority of weekly volume.

Q4: Should Zone 2 runs feel easy?
A: They should feel "comfortably challenging" - not exhausting, but not completely effortless either. You should finish feeling like you could do more.

Q5: Can I use this for cycling or other sports?
A: While the calculation works for any activity, Zone 2 heart rate ranges differ by sport. This calculator is specifically designed for running.