1. What is Zone 2 Training Heart Rate?

Zone 2 training refers to exercising at 60-70% of your maximum heart rate (MHR). This intensity level primarily utilizes fat as fuel and improves aerobic capacity without excessive stress on the body.

2. How Does the Calculator Work?

The calculator uses the Zone 2 formula:

Where:

• \( MHR \) — Maximum Heart Rate (beats per minute)
• \( 0.6\ to\ 0.7 \) — Percentage range for Zone 2 training

Explanation: The calculation provides the heart rate range that corresponds to Zone 2 training based on your maximum heart rate.

3. Importance of Zone 2 Training

Details: Zone 2 training builds aerobic base, improves mitochondrial function, enhances fat metabolism, and promotes recovery. It's considered the foundation of endurance training.

4. Using the Calculator

Tips: Enter your maximum heart rate in beats per minute. If you don't know your MHR, you can estimate it using the formula: 220 - age (though actual testing is more accurate).

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my maximum heart rate?
A: The most accurate method is a supervised maximal exercise test. The common estimation is 220 minus your age, but individual variation can be significant.

Q2: How long should Zone 2 training sessions last?
A: Typically 30-90 minutes, depending on your fitness level and training goals. Consistency is more important than duration.

Q3: Can I use heart rate reserve instead of MHR?
A: Yes, Zone 2 can also be calculated as 60-70% of heart rate reserve added to resting heart rate, which may be more personalized.

Q4: How often should I do Zone 2 training?
A: Most endurance athletes benefit from 2-4 Zone 2 sessions per week, depending on their training phase and overall volume.

Q5: What are the signs I'm in Zone 2?
A: You should be able to hold a conversation comfortably (the "talk test"), breathe rhythmically, and maintain the effort for extended periods.