1. What is Zone 2 Heart Rate?

Zone 2 heart rate refers to a moderate intensity training zone where you can maintain a conversation comfortably. It's typically calculated as 81-89% of your Lactate Threshold Heart Rate (LTHR) and is ideal for building aerobic endurance.

2. How Does the Calculator Work?

The calculator uses the Zone 2 formula:

Where:

• \( LTHR \) — Lactate Threshold Heart Rate (bpm)
• 0.81 to 0.89 — The percentage range for Zone 2 training

Explanation: This calculation provides the heart rate range where you're training in Zone 2, which is optimal for building aerobic base and improving fat metabolism.

3. Importance of Zone 2 Training

Details: Zone 2 training improves mitochondrial density, increases capillary networks, enhances fat utilization, and builds aerobic endurance without excessive fatigue accumulation.

4. Using the Calculator

Tips: Enter your Lactate Threshold Heart Rate in beats per minute (bpm). The calculator will provide your Zone 2 heart rate range for optimal aerobic training.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my LTHR?
A: The most accurate method is a laboratory test, but you can estimate it using a 30-minute time trial or field test under professional guidance.

Q2: How long should Zone 2 sessions last?
A: Typically 45-90 minutes for most runners, with elite athletes sometimes doing 2+ hours in Zone 2.

Q3: Can I use maximum heart rate instead of LTHR?
A: While possible, LTHR-based zones are generally more accurate for training prescription than max HR-based zones.

Q4: How often should I train in Zone 2?
A: Most training plans include 2-4 Zone 2 sessions per week, depending on your training phase and goals.

Q5: What are the benefits of Zone 2 training?
A: Improved aerobic capacity, better fat metabolism, increased mitochondrial efficiency, and enhanced recovery between intense sessions.