If you don't know your estimated maximum heart rate, you can leave this blank and it will be calculated using the 220-age formula.
Understanding Zone 2 Heart Rate Training
Zone 2 heart rate training is a cornerstone of endurance development and overall cardiovascular health. It refers to a moderate intensity exercise where your heart rate is elevated to a specific percentage of your maximum heart rate, allowing your body to efficiently utilize fat as its primary fuel source while improving mitochondrial function and aerobic capacity.
What is Zone 2?
Zone 2 is typically defined as the heart rate range that falls between 60% and 70% of your maximum heart rate (MHR). During Zone 2 exercise, you should be able to hold a conversation, though it might be slightly challenging. This intensity level is often described as "conversational pace."
Benefits of Zone 2 Training:
Improved Mitochondrial Function: Zone 2 training is highly effective at increasing the number and efficiency of mitochondria, the "powerhouses" of your cells, which are crucial for energy production.
Enhanced Fat Metabolism: At this intensity, your body becomes more efficient at burning fat for fuel, which can be beneficial for weight management and endurance performance.
Increased Capillary Density: This leads to better oxygen delivery to your muscles.
Builds Aerobic Base: It forms the foundation for higher intensity training and significantly improves overall endurance.
Promotes Recovery: Lighter Zone 2 sessions can aid in active recovery after harder workouts.
Improved Insulin Sensitivity: Regular Zone 2 training can help improve how your body uses insulin.
How to Calculate Your Zone 2 Heart Rate:
To calculate your Zone 2 heart rate, you first need to estimate your maximum heart rate (MHR). The most common and simplest formula is:
Estimated Maximum Heart Rate = 220 – Age
Once you have your estimated MHR, you can calculate the Zone 2 range:
Lower Limit of Zone 2 = Estimated Maximum Heart Rate * 0.60
Upper Limit of Zone 2 = Estimated Maximum Heart Rate * 0.70
Example Calculation:
Let's say you are 40 years old:
Estimated Maximum Heart Rate = 220 – 40 = 180 bpm
Lower Limit of Zone 2 = 180 * 0.60 = 108 bpm
Upper Limit of Zone 2 = 180 * 0.70 = 126 bpm
Therefore, for a 40-year-old, Zone 2 training would ideally take place in the heart rate range of approximately 108 to 126 beats per minute.
If you know your actual maximum heart rate from a stress test or other reliable source, it's often more accurate to use that value instead of the estimated one.
function calculateZone2HeartRate() {
var age = document.getElementById("age").value;
var maxHeartRateInput = document.getElementById("maxHeartRate").value;
var resultDiv = document.getElementById("result");
resultDiv.innerHTML = ""; // Clear previous results
var maxHeartRate;
// Validate age input
if (age === "" || isNaN(age) || age = 120) {
resultDiv.innerHTML = "Please enter a valid age (between 1 and 119).";
return;
}
// Determine maximum heart rate
if (maxHeartRateInput !== "" && !isNaN(maxHeartRateInput) && maxHeartRateInput > 0) {
maxHeartRate = parseFloat(maxHeartRateInput);
// Basic validation for user-entered max HR (e.g., not lower than age-based estimate)
if (maxHeartRate < (220 – parseFloat(age)) * 0.8) { // Arbitrary check, can be adjusted
resultDiv.innerHTML = "Your entered maximum heart rate seems unusually low. Please verify.";
return;
}
} else {
// Calculate estimated maximum heart rate using 220-age formula
maxHeartRate = 220 – parseFloat(age);
}
// Calculate Zone 2 heart rate range
var lowerZone2 = maxHeartRate * 0.60;
var upperZone2 = maxHeartRate * 0.70;
// Display the results
resultDiv.innerHTML =
"