1. What is Zone 2 Heart Rate?

Zone 2 Heart Rate represents 60-70% of your maximum heart rate (MHR). This zone is considered the optimal intensity for building aerobic base, improving endurance, and promoting fat metabolism.

2. How Does the Calculator Work?

The calculator uses the Zone 2 formula:

Where:

• \( MHR \) — Maximum Heart Rate (bpm)
• \( 0.6-0.7 \) — Percentage range for Zone 2

Explanation: The calculation provides the heart rate range that corresponds to moderate exercise intensity where you can maintain a conversation.

3. Importance of Zone 2 Training

Details: Training in Zone 2 improves mitochondrial function, increases aerobic capacity, and enhances fat utilization as fuel. It's the foundation for endurance athletes.

4. Using the Calculator

Tips: Enter your maximum heart rate in beats per minute (bpm). For most accurate results, use a measured MHR from a stress test rather than age-predicted formulas.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my maximum heart rate?
A: The most accurate method is a supervised stress test. Age-based formulas (220-age) are estimates only.

Q2: How long should I train in Zone 2?
A: For endurance benefits, aim for 30-90 minutes per session, 2-4 times per week.

Q3: Can I talk while in Zone 2?
A: Yes, you should be able to hold a conversation comfortably (the "talk test").

Q4: Is Zone 2 the same for everyone?
A: While the percentage range is standard, actual heart rates will vary based on individual fitness levels.

Q5: Should I only train in Zone 2?
A: A balanced training program includes Zone 2 sessions along with higher intensity intervals.