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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

→

Coaching

You have your zones.
Now use them.

Knowing your Zone 2 range is step one. The app builds a full training structure around it, tailored to your physiology and your week. Free account to see your plan.

See your plan →

Learn more: Heart Rate Zones · Zone 2 Training · The Easy Run

Next steps

Keep moving.

Pick the next useful step. Build your plan, choose a distance, check the membership, or keep reading the method.

App path Build your plan → Answer three questions and preview the training week before any card. Pick a goal Training Plans → Choose 5K, 10K, half marathon, or marathon and see how the method applies. Membership Pricing → One membership: adaptive plan, method-based coach, community, and guides. Learn the method Guides → Read the free science-backed guides behind the Run Mastery system.