1. What is Zone 2 Heart Rate?

Zone 2 heart rate represents approximately 70% of your maximum heart rate. This is considered a moderate intensity training zone that improves aerobic endurance and fat metabolism while allowing for sustainable exercise sessions.

2. How Does the Calculator Work?

The calculator uses the NHS Zone 2 formula:

Where:

• \( Maximum\ Heart\ Rate \) — Your estimated maximum heart rate in beats per minute (bpm)

Explanation: This calculation provides your target heart rate for Zone 2 training according to NHS guidelines.

3. Importance of Zone 2 Training

Details: Zone 2 training builds aerobic base, improves mitochondrial function, enhances fat metabolism, and can be sustained for longer durations with less fatigue compared to higher intensity zones.

4. Using the Calculator

Tips: Enter your maximum heart rate in beats per minute. If you don't know your maximum heart rate, a common estimate is 220 minus your age, though individual testing provides more accurate results.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 70% calculation?
A: While 70% of maximum heart rate is a standard guideline, individual zones may vary. For precise training zones, consider professional testing.

Q2: How long should I train in Zone 2?
A: Beginners might start with 20-30 minutes, while trained individuals can sustain Zone 2 exercise for 60-90 minutes or longer.

Q3: Can I estimate my maximum heart rate?
A: The common formula is 220 minus your age, but this is an estimate that may vary by ±10-15 bpm from your actual maximum.

Q4: What activities are good for Zone 2 training?
A: Walking, jogging, cycling, swimming, and rowing are all excellent activities for Zone 2 training when performed at the appropriate intensity.

Q5: How often should I do Zone 2 training?
A: Most training programs recommend 2-4 Zone 2 sessions per week, depending on your overall training volume and goals.