Zone 2 Calculator: Find Your Exact Heart Rate Zones

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

Recovery

Aerobic base · Zone 2

Grey zone · avoid

Threshold

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

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My Plan

You have your zones.
Now use them.

Knowing your Zone 2 range is step one. A personalised coaching block builds a full training structure around it, tailored to your physiology and your week.

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

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

You have your zones.Now use them.

You have your zones.
Now use them.