Guides Tools Shop Coaching Get Base System · Free
Free tool

Zone 2
Calculator.

Enter your age and resting heart rate. Your Zone 2 range and all five training zones update in real time using the Karvonen formula.

Age

35 years

Resting heart rate

58 bpm · measured at rest

Your Zone 2

128 – 143 bpm

Stay in this range on every easy run and long run

Z1
Recovery
Z2
Aerobic base · Zone 2
Z3
Grey zone · avoid
Z4
Threshold
Z5
VO2Max

Uses the Karvonen (heart rate reserve) formula. Max HR estimated via Tanaka: 208 – (0.7 × age). Resting HR is best measured after waking, before standing. Results are training targets, not diagnostic values.

Read the guide

Zone 2 Training: What It Is, Why It Works, and How to Find Yours

→