1. What is Heart Rate Zone 2?

Heart Rate Zone 2 refers to a moderate intensity training zone where you're working at 60-70% of your maximum heart rate. This zone is ideal for building aerobic base, improving endurance, and promoting fat metabolism.

2. How Does the Calculator Work?

The calculator uses the standard formula:

Where:

• \( 220 - Age \) — Estimated maximum heart rate
• \( 0.6 \) — Lower bound of Zone 2 (60% of max HR)
• \( 0.7 \) — Upper bound of Zone 2 (70% of max HR)

Explanation: This formula provides an estimate of your target heart rate range for Zone 2 training based on your age.

3. Importance of Zone 2 Training

Details: Zone 2 training improves aerobic capacity, increases mitochondrial density, enhances fat utilization, and builds endurance without excessive stress on the body.

4. Using the Calculator

Tips: Enter your age in years. The calculator will provide your estimated Zone 2 heart rate range in beats per minute (bpm).

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 220-age formula?
A: It's a general estimation. Individual maximum heart rates can vary by ±10-15 bpm from this formula.

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

Q3: Can I use other methods to determine my zones?
A: Yes, lactate threshold testing or perceived exertion (able to hold a conversation) are more personalized methods.

Q4: Should everyone use the same formula?
A: Highly trained athletes may need more personalized calculations as the 220-age formula tends to underestimate max HR in older athletes.

Q5: What are the other heart rate zones?
A: Typically 5 zones: Zone 1 (50-60%), Zone 2 (60-70%), Zone 3 (70-80%), Zone 4 (80-90%), and Zone 5 (90-100%).