What Is My Zone 2 Heart Rate?
Estimate Zone 2 in beats per minute, compare percentage-of-maximum with heart-rate reserve, and see all five training zones without treating one formula as exact.
Written and checked by TheToolNet Editorial Team · Last reviewed: October 2, 2026 · Editorial method
Heart-rate zones are estimates and may be inaccurate for you. Consult a doctor before starting or intensifying exercise, especially with heart or lung disease, pregnancy, symptoms, major risk factors, or medicines that affect pulse. Stop exercising and seek urgent medical care for chest pain, fainting, severe shortness of breath, or other emergency symptoms.
Calculate Zone 2 heart rate
Zone 2 is not one universal range
This page labels 60–70% of maximum heart rate as Zone 2 in a common five-zone model. It also calculates 60–70% of heart-rate reserve with the Karvonen method. Because resting heart rate is included in the second method, the two ranges usually differ.
When no measured maximum is entered, the calculator estimates it as 208 − 0.7 × age. Any age formula describes a population average and can miss an individual's true maximum, so the method is printed beside the answer.
Use effort as a cross-check
The American Heart Association describes moderate activity as roughly 50–70% of maximum heart rate and says age-based figures are general guides. During an easy aerobic effort, you should normally be able to speak in sentences. Heat, dehydration, fatigue, illness, altitude, caffeine, and medication can all change heart rate.
Does the fat-burning zone guarantee fat loss?
No. Lower intensities can use a greater proportion of fat as fuel, but body-fat change depends on overall energy balance and many individual factors. A “fat-burning zone” label is not a promise that exercising at that pulse produces more weight loss.
Frequently asked questions
Should I use 220 minus age?
It is a familiar shortcut, but this calculator uses 208 − 0.7 × age and clearly labels it as an estimate. A properly measured maximum can be entered instead.
How do I measure resting heart rate?
Measure while calm and rested, often in the morning before getting up. Repeat on several days rather than relying on an unusual reading.
Why does my watch show different zones?
Devices may use different maximum-heart-rate estimates, reserve percentages, thresholds, or personal history. Check the model and settings before comparing numbers.