Calculate Your Zone 2 Heart Rate
Zone 2 training is a crucial component of many fitness programs, particularly for endurance athletes and those looking to improve their aerobic base. It's characterized by an intensity that allows you to maintain a conversation, often referred to as the "talk test." Physiologically, this zone is where your body primarily utilizes fat for fuel, enhancing mitochondrial function and improving your body's ability to process oxygen. Calculating your Zone 2 heart rate helps ensure you're training at the right intensity for these benefits.
Your Zone 2 Training Range:
Zone 2 Lower Limit: — bpm
Zone 2 Upper Limit: — bpm
Understanding Zone 2 Heart Rate
Zone 2 training is typically defined as 60-70% of your heart rate reserve. Heart rate reserve is the difference between your maximum heart rate and your resting heart rate. This range is optimal for building aerobic capacity, improving fat metabolism, and enhancing endurance without causing excessive fatigue.
How to Estimate Maximum Heart Rate: The most common formula is 220 minus your age. However, this is an estimation. For a more accurate measure, consider a maximal exercise test. For this calculator, you can input a directly measured or reliably estimated maximum heart rate.
How to Measure Resting Heart Rate: Measure your heart rate first thing in the morning before getting out of bed. Count your pulse for 60 seconds, or for 30 seconds and multiply by two. It's best to do this for a few consecutive days and take the average for a more accurate resting heart rate.
The Calculation:
- Calculate Heart Rate Reserve (HRR): HRR = Maximum Heart Rate – Resting Heart Rate
- Calculate Zone 2 Lower Limit: Zone 2 Lower = (HRR * 0.60) + Resting Heart Rate
- Calculate Zone 2 Upper Limit: Zone 2 Upper = (HRR * 0.70) + Resting Heart Rate
By staying within this calculated Zone 2 range during your workouts, you can effectively build your aerobic engine, improve recovery, and enhance your overall fitness.
function calculateZone2() {
var maxHeartRateInput = document.getElementById("maxHeartRate");
var restHeartRateInput = document.getElementById("restHeartRate");
var zone2LowerSpan = document.getElementById("zone2Lower");
var zone2UpperSpan = document.getElementById("zone2Upper");
var maxHeartRate = parseFloat(maxHeartRateInput.value);
var restHeartRate = parseFloat(restHeartRateInput.value);
if (isNaN(maxHeartRate) || isNaN(restHeartRate)) {
zone2LowerSpan.textContent = "Invalid";
zone2UpperSpan.textContent = "Invalid";
return;
}
if (maxHeartRate <= restHeartRate) {
zone2LowerSpan.textContent = "Invalid";
zone2UpperSpan.textContent = "Invalid";
alert("Maximum Heart Rate must be greater than Resting Heart Rate.");
return;
}
var heartRateReserve = maxHeartRate – restHeartRate;
var zone2Lower = Math.round((heartRateReserve * 0.60) + restHeartRate);
var zone2Upper = Math.round((heartRateReserve * 0.70) + restHeartRate);
zone2LowerSpan.textContent = zone2Lower;
zone2UpperSpan.textContent = zone2Upper;
}
.zone2-calculator-wrapper {
font-family: sans-serif;
max-width: 700px;
margin: 20px auto;
padding: 20px;
border: 1px solid #eee;
border-radius: 8px;
box-shadow: 0 2px 10px rgba(0,0,0,0.1);
}
.zone2-calculator-wrapper h2, .zone2-calculator-wrapper h3 {
text-align: center;
color: #333;
}
.calculator-inputs {
margin-top: 25px;
margin-bottom: 30px;
padding: 20px;
background-color: #f9f9f9;
border-radius: 5px;
display: grid;
grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
gap: 20px;
align-items: end;
}
.input-group {
display: flex;
flex-direction: column;
}
.input-group label {
margin-bottom: 8px;
font-weight: bold;
color: #555;
}
.input-group input {
padding: 10px;
border: 1px solid #ccc;
border-radius: 4px;
font-size: 16px;
}
.calculator-inputs button {
padding: 12px 20px;
background-color: #4CAF50;
color: white;
border: none;
border-radius: 4px;
cursor: pointer;
font-size: 16px;
transition: background-color 0.3s ease;
justify-self: center;
}
.calculator-inputs button:hover {
background-color: #45a049;
}
.calculator-results {
margin-top: 25px;
padding: 20px;
background-color: #e8f5e9;
border-radius: 5px;
text-align: center;
}
#zone2Results p {
margin: 10px 0;
font-size: 18px;
color: #333;
}
#zone2Results strong {
color: #2e7d32;
}
.zone2-explanation {
margin-top: 30px;
color: #444;
line-height: 1.6;
}
.zone2-explanation h3 {
margin-bottom: 15px;
color: #333;
}
.zone2-explanation p, .zone2-explanation ol li {
margin-bottom: 10px;
}
.zone2-explanation strong {
color: #2e7d32;
}