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Zone 2 Heart Rate Calculation:
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Zone 2 heart rate training refers to exercising at 60-70% of your maximum heart rate. This zone is considered the "aerobic base building" zone where you can maintain a conversation while exercising and primarily burn fat for fuel.
The calculator uses the formula:
Where:
Explanation: This calculation provides your target heart rate range for effective Zone 2 training based on your maximum heart rate.
Details: Zone 2 training improves aerobic capacity, increases mitochondrial density, enhances fat metabolism, and builds endurance without excessive stress on the body. It's the foundation for most endurance training programs.
Tips: Enter your maximum heart rate in beats per minute (bpm). If you don't know your MHR, you can estimate it using the formula: 220 - age (though individual testing is more accurate).
Q1: How do I determine my maximum heart rate?
A: The most accurate method is a graded exercise test under medical supervision. Alternatively, you can use the formula 220 - age, though this is an estimate that may vary by ±10-15 bpm.
Q2: How long should I train in Zone 2?
A: For beginners, start with 20-30 minutes and gradually increase to 45-90 minutes. Most endurance athletes include several hours of Zone 2 training weekly.
Q3: What are the benefits of Zone 2 training?
A: Improved aerobic capacity, increased fat burning, better recovery, enhanced mitochondrial function, and reduced injury risk compared to higher intensity training.
Q4: Can I talk while in Zone 2?
A: Yes, Zone 2 is often called the "conversation pace" - you should be able to speak in full sentences without gasping for air.
Q5: How often should I do Zone 2 training?
A: Most training programs recommend 2-4 Zone 2 sessions per week, depending on your fitness goals and overall training volume.