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Zone 2 Heart Rate Formula:
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Zone 2 heart rate refers to a moderate intensity training zone where you're working at approximately 60-70% of your maximum heart rate. This zone is ideal for building aerobic base, improving endurance, and enhancing fat metabolism.
The calculator uses the Karvonen formula at 60% HRR:
Where:
Explanation: This formula accounts for individual differences in resting heart rate, providing a more personalized training zone than simple percentage-based calculations.
Details: Training in Zone 2 improves mitochondrial function, increases aerobic capacity, enhances fat utilization, and builds endurance without excessive stress on the body. It's the foundation for most endurance training programs.
Tips: Measure your resting heart rate first thing in the morning before getting out of bed. For maximum heart rate, use a field test or the formula 220 - age (though actual measurement is more accurate).
Q1: How often should I train in Zone 2?
A: Most endurance athletes benefit from spending 80% of their training time in Zone 2, with the remaining 20% at higher intensities.
Q2: How do I measure my resting heart rate accurately?
A: Measure your pulse for 60 seconds first thing in the morning before getting out of bed, for several days, and take the average.
Q3: Can I use the age-predicted maximum heart rate?
A: While 220 - age is commonly used, it's not accurate for everyone. A field test provides more reliable results.
Q4: What are the benefits of Zone 2 training?
A: Improved aerobic capacity, better fat metabolism, increased mitochondrial density, enhanced endurance, and faster recovery.
Q5: How long should Zone 2 sessions last?
A: Beginners might start with 30-45 minutes, while trained athletes can benefit from sessions lasting 90 minutes to several hours.