Zone 2 is the easy, conversational aerobic zone — roughly 60–70% of your maximum heart rate. It is where endurance is built, fat is used efficiently for fuel, and most of a smart training week is spent.
Enter your age above to see your Zone 2 range in beats per minute, alongside your other four heart rate zones. Add your resting heart rate in settings for a range tailored to your fitness.
Why Zone 2 matters
Training in Zone 2 develops the aerobic engine that powers everything from long runs to daily energy: more capillaries, more mitochondria, and better fat metabolism. Most of these adaptations happen at low intensity, which is why coaches program so much easy volume.
How Zone 2 is calculated
Zone 2 is a percentage band of your maximum heart rate. If you also enter your resting heart rate, the calculator uses the Karvonen (heart rate reserve) method. The full method is covered in how to calculate heart rate zones.
Frequently asked questions
What is my Zone 2 heart rate?
Zone 2 is roughly 60–70% of your maximum heart rate. Enter your age above and the calculator shows your Zone 2 range in beats per minute along with the other four zones. Adding your resting heart rate switches to the Karvonen method for a more personalized range.
Why does Zone 2 feel so slow?
Zone 2 is meant to feel easy — you should be able to hold a full conversation. Many people are surprised at how gentle the pace is, especially when starting out. Keeping the effort genuinely easy is what builds your aerobic base and improves fat usage.
Is Zone 2 the fat-burning zone?
Yes. At Zone 2 intensity your body uses a higher proportion of fat for fuel. While total calorie burn per minute is lower than harder efforts, Zone 2 is highly sustainable, so it builds endurance and metabolic efficiency with low fatigue.
How much Zone 2 training should I do?
Most endurance athletes spend the majority of their weekly training — often around 80% — in Zones 1–2, reserving harder zones for a smaller share of focused sessions. Even for general fitness, regular easy aerobic work is the foundation.