Zone 2 Heart Rate Calculator

Improve Your VO2 Max - The Comprehensive Guide

Zone 2 Heart Rate Calculator is a tool to calculate your zone two heart rate based on your age and maximum heart rate. The Zone two heart rate table lists the zone two heart rates for ages from 14 to 100.

Custom Max HR (optional)

Zone 2 Heart Rate Table

Age Max Heart Rate (220 - Age) Zone 2 Range (60% – 70%)
14 206 bpm 124 – 144 bpm
15 205 bpm 123 – 144 bpm
16 204 bpm 122 – 143 bpm
17 203 bpm 122 – 142 bpm
18 202 bpm 121 – 141 bpm
19 201 bpm 121 – 141 bpm
20 200 bpm 120 – 140 bpm
21 199 bpm 119 – 139 bpm
22 198 bpm 119 – 139 bpm
23 197 bpm 118 – 138 bpm
24 196 bpm 118 – 137 bpm
25 195 bpm 117 – 137 bpm
26 194 bpm 116 – 136 bpm
27 193 bpm 116 – 135 bpm
28 192 bpm 115 – 134 bpm
29 191 bpm 115 – 134 bpm
30 190 bpm 114 – 133 bpm
31 189 bpm 113 – 132 bpm
32 188 bpm 113 – 132 bpm
33 187 bpm 112 – 131 bpm
34 186 bpm 112 – 130 bpm
35 185 bpm 111 – 130 bpm
36 184 bpm 110 – 129 bpm
37 183 bpm 110 – 128 bpm
38 182 bpm 109 – 127 bpm
39 181 bpm 109 – 127 bpm
40 180 bpm 108 – 126 bpm
41 179 bpm 107 – 125 bpm
42 178 bpm 107 – 125 bpm
43 177 bpm 106 – 124 bpm
44 176 bpm 106 – 123 bpm
45 175 bpm 105 – 123 bpm
46 174 bpm 104 – 122 bpm
47 173 bpm 104 – 121 bpm
48 172 bpm 103 – 120 bpm
49 171 bpm 103 – 120 bpm
50 170 bpm 102 – 119 bpm
51 169 bpm 101 – 118 bpm
52 168 bpm 101 – 118 bpm
53 167 bpm 100 – 117 bpm
54 166 bpm 100 – 116 bpm
55 165 bpm 99 – 116 bpm
56 164 bpm 98 – 115 bpm
57 163 bpm 98 – 114 bpm
58 162 bpm 97 – 113 bpm
59 161 bpm 97 – 113 bpm
60 160 bpm 96 – 112 bpm
61 159 bpm 95 – 111 bpm
62 158 bpm 95 – 111 bpm
63 157 bpm 94 – 110 bpm
64 156 bpm 94 – 109 bpm
65 155 bpm 93 – 109 bpm
66 154 bpm 92 – 108 bpm
67 153 bpm 92 – 107 bpm
68 152 bpm 91 – 106 bpm
69 151 bpm 91 – 106 bpm
70 150 bpm 90 – 105 bpm
71 149 bpm 89 – 104 bpm
72 148 bpm 89 – 104 bpm
73 147 bpm 88 – 103 bpm
74 146 bpm 88 – 102 bpm
75 145 bpm 87 – 102 bpm
76 144 bpm 86 – 101 bpm
77 143 bpm 86 – 100 bpm
78 142 bpm 85 – 99 bpm
79 141 bpm 85 – 99 bpm
80 140 bpm 84 – 98 bpm
81 139 bpm 83 – 97 bpm
82 138 bpm 83 – 97 bpm
83 137 bpm 82 – 96 bpm
84 136 bpm 82 – 95 bpm
85 135 bpm 81 – 95 bpm
86 134 bpm 80 – 94 bpm
87 133 bpm 80 – 93 bpm
88 132 bpm 79 – 92 bpm
89 131 bpm 79 – 92 bpm
90 130 bpm 78 – 91 bpm
91 129 bpm 77 – 90 bpm
92 128 bpm 77 – 90 bpm
93 127 bpm 76 – 89 bpm
94 126 bpm 76 – 88 bpm
95 125 bpm 75 – 88 bpm
96 124 bpm 74 – 87 bpm
97 123 bpm 74 – 86 bpm
98 122 bpm 73 – 85 bpm
99 121 bpm 73 – 85 bpm
100 120 bpm 72 – 84 bpm

How to Calculate Zone 2 Heart Rate?

There are two steps in calculating the zone 2 heart rate. First, find the maximum heart rate (MHR) using the following formula
MHR = 220 - Age,

After the MHR is determined, use the zone 2 heart rate formula to find the upper and lower range of zone two heart rate.
Zone 2 lower bound = MHR × 0.60
Zone 2 upper bound = MHR × 0.70

Example (Age 30):
MHR = 220 - 30 = 190 bpm

Lower = 190 × 0.60 = 114 bpm
Upper = 190 × 0.70 = 133 bpm

Zone 2 = 114 – 133 bpm