Zone 2 Heart Rate Calculator

Calculate your optimal Zone 2 training heart rate using multiple evidence-based formulas to find your aerobic training zone

Calculate Your Zone 2

Enter your information below to determine your personalized Zone 2 heart rate range

Age *

Must be 17 or older (formula not applicable for younger athletes)

Fitness & Health Status *

Recovering from Illness

Major illness, surgery, hospital stay, on medication, or chronic overtraining (subtract 10 bpm)

Injured, Inconsistent, or Beginner

Currently injured, get 2+ colds/year, inconsistent training, just starting, or returning after break (subtract 5 bpm)

Consistent Training

Training 4+ times weekly for up to 2 years without issues (no adjustment)

Advanced Athlete

Training 2+ years consistently, making progress, competing well, injury-free (add 5 bpm)

Maximum Heart Rate (optional)

If known from a max effort test

Resting Heart Rate (optional)

Measured in the morning at rest

What Is Zone 2?

Zone 2 is a training intensity where your body primarily uses fat for fuel and builds mitochondrial capacity. It's characterized by aerobic metabolism with minimal lactate accumulation.

Dr. Peter Attia defines Zone 2 as the highest level of exertion you can sustain while keeping lactate levels at or below 2.0 mmol/L—where your body maximizes aerobic adaptation. Dr. Andrew Huberman and Dr. Rhonda Patrick also emphasize Zone 2 as foundational for cardiovascular health and longevity.

While various calculation methods exist (MAF 180, percentage of max HR, lactate testing), they all aim to identify this sustainable aerobic training zone where you can hold a conversation with slight strain.

Why Zone 2 Matters

How Much Zone 2?

Dr. Peter Attia recommends: 3-4 hours per week of Zone 2 training for optimal health and longevity benefits.

Weekly Goal

Beginners: 2-3 hours per week
Intermediate: 3-4 hours per week
Advanced: 4-6 hours per week

These can be broken into multiple sessions. For example: four 45-60 minute sessions, or three 60-90 minute sessions per week.

Activities for Zone 2

Running (easy pace)
Cycling (moderate effort)
Rowing (steady state)
Swimming (comfortable pace)
Brisk walking (especially uphill)
Elliptical or cross-country skiing

Choose activities you enjoy and can sustain for 45+ minutes. The key is maintaining your heart rate in the target zone consistently.

About This Calculator

Zone 2 training has gained significant attention from leading health and performance experts including Dr. Peter Attia, Dr. Andrew Huberman, and Dr. Rhonda Patrick, all of whom emphasize its importance for longevity, metabolic health, and cardiovascular fitness.

Multiple approaches exist for calculating Zone 2 heart rate, and this calculator provides two commonly used methods to help you find your optimal training range:

MAF 180 Formula: Developed by Dr. Phil Maffetone and recommended by Dr. Peter Attia, this method subtracts your age from 180 and adjusts based on your current fitness and health status.
Percentage of Max HR: A traditional method using 60-70% of your maximum heart rate, providing a cross-reference to validate your Zone 2 range.

Dr. Peter Attia emphasizes that the gold standard for determining Zone 2 is using a lactate meter to measure blood lactate levels (targeting 1.8-2.0 mmol/L). However, heart rate-based formulas provide accessible alternatives for most people without specialized equipment.

Note: These calculations provide estimates as starting points. Individual variability exists based on genetics, training history, and physiology. Use these numbers as guidelines, pay attention to subjective markers like the "talk test," and consider consulting with a healthcare professional or exercise physiologist for personalized guidance.