1. What is Zone 2 Cardio Training?

Zone 2 cardio refers to exercise performed at 60-70% of your maximum heart rate. This intensity level primarily uses fat as fuel and improves aerobic capacity without excessive stress on the body.

2. How Does the Calculator Work?

The calculator uses the following formula specifically for females:

Where:

• 206 - 0.88 × Age — Estimated maximum heart rate for females
• 0.6 — 60% intensity multiplier for Zone 2 training
• Age — Age in years

Explanation: This formula provides a personalized Zone 2 heart rate target based on age-specific maximum heart rate estimation for females.

3. Importance of Zone 2 Training

Details: Zone 2 training builds aerobic base, improves mitochondrial function, enhances fat metabolism, and increases endurance while allowing for faster recovery compared to higher intensity training.

4. Using the Calculator

Tips: Enter your age in years. The calculator will provide your estimated Zone 2 heart rate range. For best results, use a heart rate monitor during exercise to stay within this range.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculation?
A: This provides a good estimate, but individual variations exist. The most accurate method is lactate threshold testing.

Q2: How long should Zone 2 sessions last?
A: Typically 30-90 minutes, depending on fitness level and training goals.

Q3: Can I use this calculation for males?
A: This specific formula is designed for females. Males should use a different maximum heart rate formula.

Q4: How often should I do Zone 2 training?
A: Most training programs include 2-4 Zone 2 sessions per week, balanced with higher intensity work and recovery.

Q5: What activities are good for Zone 2 training?
A: Running, cycling, swimming, rowing, or any sustained aerobic activity where you can maintain conversation.