Zone 2 Heart Rate Calculator: Find Your Zone 2 by Age
Enter your age and sex to get your Zone 2 heart rate range in beats per minute, your five training zones, and how much Zone 2 to do each week.
Step 1
Your maximum heart rate falls with age, so your Zone 2 range does too.
Please enter an age between 18 and 90. For teenagers, ask a coach or doctor about heart-rate targets.
Step 2
A large study of women found their maximum heart rate drops a little faster with age, so we use a women-specific formula.
Step 3
A measured maximum beats any formula. Use it only if it came from a lab test, a field test, or the highest number your chest strap or watch has recorded in an all-out effort.
Please enter a maximum heart rate between 120 and 220 bpm.
Step 4
This sets how much Zone 2 we suggest for your week.
Last step
Some medicines and conditions change how your heart rate responds, so heart-rate targets may not fit you.
Estimating your maximum heart rate…
This zone 2 heart rate calculator turns your age and sex, or your measured maximum heart rate, into a personal Zone 2 range in beats per minute. For most adults, Zone 2 is roughly 60–70% of maximum heart rate: about 108–126 bpm for a 40-year-old man and 103–120 bpm for a 40-year-old woman. In Zone 2 you can still talk in full sentences, so use that as your real-world check.
How this Zone 2 calculator works
You answer five quick questions: age (18 to 90), sex, whether you know your real maximum heart rate, how much you exercise, and whether a medical situation applies. Then the calculator:
- Estimates your maximum heart rate. For men it uses the Tanaka formula, 208 − 0.7 × age, from a meta-analysis of 351 studies (18,712 people) confirmed in a lab study of 514 healthy adults (1). For women it uses the Gulati formula, 206 − 0.88 × age. Tanaka found no sex difference, but Gulati’s exercise-test study of 5,437 women without heart symptoms found the traditional calculation overestimates women’s maximum (2).
- Works out your five zones as percentages of that maximum, with Zone 2 at 60–70%, rounded to whole beats.
- Adds the extras: a steady mid-range target, the Zone 2 a watch using 220 − age would show, a weekly plan and a talk-test check.
If you know your true maximum from a lab test, field test or all-out effort, enter it (120–220 bpm); it beats any formula. In a Norwegian study of 3,320 healthy adults, age alone predicted maximum heart rate with a standard error of 10.8 beats per minute (3), so being 10 beats off is common. A 50-year-old man predicted at 173 might really be 163 or 183, moving his Zone 2 from 104–121 bpm to 98–114 or 110–128 bpm.
What is Zone 2, and what does it mean in your body?
Zone 2 is the second of the five heart rate zones most fitness watches use. Garmin’s defaults, for example, run in 10% steps from Zone 1 at 50–60% of maximum heart rate to Zone 5 at 90–100%, with Zone 2 at 60–70%: a comfortable pace where your breathing deepens but you can still hold a conversation (4).
Physiologically, though, Zone 2 is defined by a threshold, not a percentage. In 2025, a panel of 14 sport scientists and professional coaches agreed that Zone 2 training should sit just below your first lactate or ventilatory threshold (5). That is the point where lactate first starts to build up in your blood and your breathing first picks up noticeably. Below it, you can keep going for a long time at a steady, conversational effort.
The catch is that this threshold doesn’t fall at the same percentage for everyone. In a lab study of 100 women and men, the lactate threshold landed anywhere between 60% and 90% of maximum heart rate, and at a higher percentage in women than in men. The authors concluded that fixed percentages match people’s real intensity zones poorly (6). So treat 60–70% as a conservative starting band. Many people can go a little higher and still be in true Zone 2, which is where the talk test comes in.
Zone 2 heart rate by age
This table uses the same formulas and rounding as the calculator: Tanaka for men and Gulati for women, with Zone 2 at 60–70% of the estimated maximum, in beats per minute (1, 2).
| Age | Zone 2 (men) | Zone 2 (women) |
|---|---|---|
| 20 | 116–136 | 113–132 |
| 30 | 112–131 | 108–126 |
| 40 | 108–126 | 103–120 |
| 50 | 104–121 | 97–113 |
| 60 | 100–116 | 92–107 |
| 70 | 95–111 | 86–101 |
| 80 | 91–106 | 82–95 |
Zone 2 drops about 4–5 beats per decade for men and 5–6 for women, and women’s ranges run 3 to 11 beats lower, a gap that widens with age. Each row is an average, though: your own range could easily be 10 beats higher or lower (3).
How to check your Zone 2 with the talk test
The talk test needs no equipment. Settle into a steady pace for a few minutes, say a couple of sentences out loud, and ask yourself: can I speak comfortably?
- Yes, easily: you’re in Zone 2 or below.
- Not sure: you’re at the top of Zone 2. Hold this pace or ease off slightly.
- No, only a few words at a time: you’ve gone above Zone 2. Slow down.
The research backs this up. A review found that comfortable speech is likely possible below the ventilatory or lactate threshold and not above it, in healthy adults, athletes and heart patients alike, whether walking, jogging, cycling or on an elliptical or stair stepper (7). A 2022 review added that the “not sure” stage, and an effort of about 10–11 on the 6–20 Borg exertion scale, both line up with the ventilatory threshold (8).
If the talk test and your heart rate disagree, trust the talk test. It tracks your own threshold, while the heart rate number comes from an average formula (6).
Why your watch shows a different Zone 2
Your watch may disagree with this calculator by several beats, and neither is broken. They usually start from different maximum heart rates.
- A different formula. If you haven’t entered a maximum, Garmin starts from 220 − age and then updates that estimate using your workout data. It also lets you base zones on heart rate reserve, which factors in your resting heart rate (4). Other brands use their own methods, and zones built on your resting heart rate shift with it.
- Different results by age and sex. For men, 220 − age and the Tanaka formula agree exactly at age 40 (180 bpm). Below 40 the watch formula gives a higher maximum, and above 40 a lower one. At 70, a watch using 220 − age would show Zone 2 as 90–105 bpm, versus 95–111 bpm here. For women, 220 − age gives a higher maximum at every age: at 50 it puts Zone 2 at 102–119 bpm, versus 97–113 bpm with the Gulati formula.
- Nobody knows your real maximum. Every formula is an average, and any of them can be off by 10 beats or more for you (3).
The fix: enter your measured maximum in your watch’s settings, or set Zone 2 manually to this calculator’s numbers. Choosing a device? See our guide to the best fitness trackers for Zone 2 and VO2 max training.
How much Zone 2 should you do a week?
The World Health Organization’s 2020 guidelines ask adults for 150–300 minutes of moderate-intensity activity a week, or 75–150 minutes of vigorous activity, or a mix of both. Going beyond 300 minutes can bring extra benefits, and if you’re not there yet, some activity is better than none (9). Exercise paced with the talk test lands in the moderate-to-vigorous range that exercise guidelines count (7).
The calculator suggests a plan based on where you are now:
- Not much exercise yet: 2–3 Zone 2 sessions of 20–30 minutes a week, such as brisk walks. Add 5 minutes a session each week until you reach 150 minutes.
- Some exercise (1–3 days a week): 3–4 sessions of 30–45 minutes.
- Regular exercise (150+ minutes a week): 150–300 minutes of Zone 2 and other moderate cardio, plus 1–2 harder sessions (Zones 4–5) if you also want to raise your VO2 max.
- Endurance training (5+ hours a week): keep most sessions easy. Studies of nationally and internationally competitive endurance athletes find that about 80% of their sessions are low intensity, and the other 20% are dominated by hard work (10).
Is Zone 2 the best intensity for your health? Honestly, probably not on its own. A 2025 review in Sports Medicine concluded that current evidence doesn’t support Zone 2 as the best intensity for improving mitochondrial or fat-burning capacity. It found that harder exercise is key to getting the most heart and metabolic benefit, especially if you don’t train many hours a week (11). One of its authors advises and holds equity in a US company in the exercise space; the review had no specific funding. The expert panel that defined Zone 2 also said the adaptations it expects from Zone 2 may not be unique to it (5).
Easy, steady work still earns its place. Top endurance athletes build most of their week on it, likely because it adds training time at a level of stress they can sustain (10). If your time is limited, make some sessions harder. For the full evidence, read Zone 2 cardio for longevity: what the science actually says, and for the fat-loss angle, see HIIT vs steady-state cardio.
Who should not use heart rate zones
Standard heart rate formulas were built from people without heart disease who weren’t taking beta blockers (12). If any of these apply to you, the calculator won’t give you a number. It shows talk-test guidance instead.
- You take a beta blocker or another medicine that lowers your heart rate. In heart patients on beta blockers, one study found maximum heart rate averaged 164 − 0.7 × age. That is 44 beats lower than the Tanaka formula, with a standard error of 18 beats (12). Standard formula zones would be far too high for you.
- You have a heart condition or a pacemaker, or get chest pain or dizziness when you exercise. See your doctor or a cardiac rehab team first. They can test you and give you a safe target. The talk test has been validated in people with heart disease too (7), but it doesn’t replace that advice.
- You’re pregnant. WHO recommends that pregnant women without medical reasons to avoid exercise get at least 150 minutes of moderate activity a week (9). Use the talk test and how the effort feels, and follow your doctor’s or midwife’s advice.
- You’re under 18. The calculator is built for adults, so ask a coach or doctor about heart rate targets for teenagers.
Whoever you are, stop and get medical help if you have chest pain, unusual breathlessness, dizziness, or a racing or irregular heartbeat during exercise.
Zone 2 is a range to aim for, not a precise line: start with your numbers, check them with the talk test, and adjust. If you wear a tracker, our guide to what a good HRV is explains how to read your recovery. For why easy cardio matters as you age, read our deep dive on Zone 2 cardio and longevity, compare the best trackers for Zone 2 training, and find more free calculators on our health tools page.
This calculator is for healthy adults and for education only. It isn’t medical advice. Read our medical disclaimer.
Next step: see where your fitness stands with our VO2 max and fitness age calculator.
Sources
- Tanaka H, et al. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37(1):153-6. PubMed 11153730
- Gulati M, et al. Heart rate response to exercise stress testing in asymptomatic women: the St. James Women Take Heart Project. Circulation. 2010;122(2):130-7. PubMed 20585008
- Nes BM, et al. Age-predicted maximal heart rate in healthy subjects: The HUNT fitness study. Scand J Med Sci Sports. 2013;23(6):697-704. PubMed 22376273
- Garmin. How you can train by heart rate zones using Garmin. Garmin blog; 2025. garmin.com. And: Forerunner 245/245 Music Owner’s Manual, About Heart Rate Zones. Garmin manual
- Sitko S, et al. What Is “Zone 2 Training”?: Experts’ Viewpoint on Definition, Training Methods, and Expected Adaptations. Int J Sports Physiol Perform. 2025;20(11):1614-1617. PubMed 40010355
- Iannetta D, et al. A Critical Evaluation of Current Methods for Exercise Prescription in Women and Men. Med Sci Sports Exerc. 2020;52(2):466-473. PubMed 31479001
- Reed JL, Pipe AL. The talk test: a useful tool for prescribing and monitoring exercise intensity. Curr Opin Cardiol. 2014;29(5):475-80. PubMed 25010379
- Bok D, et al. An Examination and Critique of Subjective Methods to Determine Exercise Intensity: The Talk Test, Feeling Scale, and Rating of Perceived Exertion. Sports Med. 2022;52(9):2085-2109. PubMed 35507232
- Bull FC, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. PubMed 33239350. See also: WHO guidelines on physical activity and sedentary behaviour
- Seiler S. What is best practice for training intensity and duration distribution in endurance athletes? Int J Sports Physiol Perform. 2010;5(3):276-91. PubMed 20861519
- Storoschuk KL, et al. Much Ado About Zone 2: A Narrative Review Assessing the Efficacy of Zone 2 Training for Improving Mitochondrial Capacity and Cardiorespiratory Fitness in the General Population. Sports Med. 2025;55(7):1611-1624. PubMed 40560504
- Brawner CA, et al. Predicting maximum heart rate among patients with coronary heart disease receiving beta-adrenergic blockade therapy. Am Heart J. 2004;148(5):910-4. PubMed 15523326
This article is for informational purposes only and is not medical advice. See our Medical Disclaimer before changing your exercise, diet, or supplement routine.
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Frequently asked questions
What is my zone 2 heart rate by age?
Using the Tanaka formula for men and the Gulati formula for women, with Zone 2 at 60 to 70% of maximum heart rate, typical ranges are: age 30, men 112u2013131 bpm and women 108u2013126 bpm; age 40, men 108u2013126 and women 103u2013120; age 50, men 104u2013121 and women 97u2013113; age 60, men 100u2013116 and women 92u2013107; age 70, men 95u2013111 and women 86u2013101. These are averages. Your own maximum heart rate can be 10 or more beats away from any formula, so confirm your range with the talk test.
Is zone 2 60u201370% of max heart rate?
In the five-zone system most watches use, yes: Garminu2019s default Zone 2 is 60 to 70% of maximum heart rate. Physiologically, though, Zone 2 means the effort just below your first lactate or ventilatory threshold, and that point varies a lot from person to person. In a lab study of 100 adults, it fell anywhere between 60% and 90% of maximum heart rate. Treat 60 to 70% as a safe starting band and use the talk test to fine-tune it.
Why is my Apple Watch or Garmin zone 2 different?
Watches often start from a different maximum heart rate. If you havenu2019t entered your own, Garmin begins with 220 minus your age and then updates the estimate from your workouts, and other brands use their own methods, some of which also factor in your resting heart rate. For men, 220 minus age matches the Tanaka formula at age 40 but runs higher below 40 and lower above it. For women, it gives a higher maximum at every age. Entering a measured maximum, or setting Zone 2 by hand, brings your watch in line.
Can you do zone 2 walking?
Yes, if the walk raises your heart rate into your range. Whether it does depends on your fitness: the less fit you are, the more likely a brisk or uphill walk will put you in Zone 2, while fitter people may need hills, cycling or easy jogging to get there. Check with your heart rate or the talk test, which works during walking as well as jogging and cycling. If you can still talk in sentences but are clearly working, you are near the top of Zone 2.
How long should a zone 2 workout be?
Thereu2019s no single research-backed minimum per session. A practical start is 20 to 30 minutes if youu2019re new to exercise, building toward 30 to 60 minutes as you get fitter. The weekly total matters more: the World Health Organization recommends 150 to 300 minutes of moderate-intensity activity a week, so five 30-minute sessions or three 50-minute sessions both reach the minimum.
Is zone 2 better than HIIT for health?
Not necessarily. A 2025 review in Sports Medicine concluded that the evidence does not support Zone 2 as the best intensity for improving mitochondrial or fat-burning capacity, and that harder exercise is key to getting the most heart and metabolic benefit, especially if you donu2019t train many hours a week. A sensible plan for most people is a mix: plenty of easy Zone 2 for volume, plus one or two harder sessions a week.
Can I use a zone 2 calculator if I take beta blockers?
Not reliably. Beta blockers limit how high your heart rate climbs, so formula-based zones will be too high. In heart patients taking beta blockers, one study found maximum heart rate averaged 164 minus 0.7 u00d7 age, about 44 beats lower than the standard Tanaka formula. Use the talk test and how hard the effort feels instead, and ask your doctor what level of exercise is right for you.