Your Zone 2 heart rate is a range that helps you improve cardiovascular fitness.

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Your Zone 2 heart rate is a range that helps you improve cardiovascular fitness. Zone 2 is calculated to be 60%–70% of your maximum heart rate. Training in this range builds endurance, burns fat efficiently, and supports long-term health.

There are 5 different ways to calculate your Zone 2 heart rate.

Below are all 5 Zone 2 calculators, including their pros and cons:

Method 1: 220 − Age: Easiest and most common
Method 2: Tanaka Formula: More accurate formula for adults over 40
Method 3: Karvonen Formula: Adjusted for your fitness level (resting HR)
Method 4: MAF Formula: Great for longevity and fat-burning
Method 5: Peter Attia (LTHR)*: Most precise (requires test or wearable)

Method 1: 220 − Age

This method is exactly as it sounds. You simply subtract your age from 220. It gives you a quick estimate of your maximum heart rate, which you then use to calculate your Zone 2 range.

Enter your age:

Method 2: Tanaka Formula

This method is also based only on your age, but it's slightly more accurate than Method 1 — especially for people over 40.

Formula: 208 − (0.7 × Age)

This adjusts your estimated max heart rate more gradually as you age, making the resulting Zone 2 range more realistic for most people.

Enter your age:

Method 3: Karvonen Formula

This method factors in your resting heart rate, giving you a more personalized Zone 2 range. It accounts for individual fitness levels and is often more accurate than simple age-based formulas.
👉 Resting Heart Rate Calculator

Enter your age: Enter your resting heart rate:

Method 4: MAF 180 Formula

This method was developed by Dr. Phil Maffetone and focuses on long-term aerobic health. It gives you a single number instead of a range and is popular for endurance and fat-burning training.

Enter your age:

Method 5: Peter Attia Estimate (LTHR)*

*This is the most scientific and precise method. It requires knowing your lactate threshold, which you can find using a lab test, a 30-minute time trial, or some wearables like Garmin or WHOOP.

Enter your Lactate Threshold HR (in beats per minute, bpm):

About This Calculator

Zone 2 Heart Rate Calculator Your Zone 2 heart rate is a range that helps you improve cardiovascular fitness. Zone 2 is calculated to be 60%–70% of your maximum heart rate . Training in this range builds endurance, burns fat efficiently, and supports long-term health. There are 5 different ways to calculate your Zone 2 heart rate. Below are all 5 Zone 2 calculators, including their pros and cons: Method 1: 220 − Age: Easiest and most common Method 2: Tanaka Formula: More accurate formula for adults over 40 Method 3: Karvonen Formula: Adjusted for your fitness level (resting HR) Method 4: MAF Formula: Great for longevity and fat-burning Method 5: Peter Attia (LTHR)*: Most precise (requires test or wearable) Method 1: 220 − Age This method is exactly as it sounds. You simply subtract your ag...