Find your Zone 2 heart rate range from your age, and from your resting heart rate if you know it. The calculator shows three common methods side by side. Part of our free calculators and tools.
How it works
- Estimated max heart rate: 220 minus age, or the Tanaka formula, 208 minus 0.7 × age.
- Zone 2 by percent of max heart rate: 60 to 70% of your estimated max, as used in the common five-zone model (Cleveland Clinic).
- Heart rate reserve (Karvonen) method: resting rate + (max rate − resting rate) × intensity. The tool applies the same 60 to 70% to your reserve, which gives a higher range than the percent-of-max method.
- Researchers define Zone 2 more precisely as the intensity just below the first lactate or ventilatory threshold. Formulas estimate an average for your age, so your own range may differ.
Sources
- Cleveland Clinic, Exercise heart rate zones explained (2025)
- Tanaka, Monahan and Seals, Age-predicted maximal heart rate revisited (Journal of the American College of Cardiology, 2001)
- BC Medical Journal, Martti Karvonen and the science of exercise prescription (2017)
- Uniformed Services University HPRC, Find your target heart rate
- International Journal of Sports Physiology and Performance, zone 2 expert consensus (DOI 10.1123/ijspp.2024-0303) (2025)
Sources last checked October 13, 2026. For information only.