1. What is Zone 2 Training?

Zone 2 training refers to exercising at 60-70% of your maximum heart rate. This intensity level primarily improves aerobic capacity and fat metabolism while being sustainable for longer durations.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( Max\ HR \) — Your maximum heart rate in beats per minute (bpm)
• \( 0.6 \) — Lower bound of Zone 2 (60% of max HR)
• \( 0.7 \) — Upper bound of Zone 2 (70% of max HR)

Explanation: The calculation determines the heart rate range where you're working at moderate intensity, below your anaerobic threshold.

3. Importance of Zone 2 Training

Details: Zone 2 training builds aerobic base, improves mitochondrial function, enhances fat utilization, and allows for greater training volume with less stress on the body.

4. Using the Calculator

Tips: Enter your maximum heart rate in bpm. For most accurate results, use a measured max HR from a stress test rather than age-predicted formulas.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my max heart rate?
A: The most accurate method is a supervised stress test. Age-based formulas (220 - age) are estimates only.

Q2: How long should Zone 2 sessions last?
A: Typically 30-90 minutes, depending on fitness level and training goals.

Q3: Can I talk during Zone 2 exercise?
A: Yes, you should be able to hold a conversation comfortably (the "talk test").

Q4: How often should I do Zone 2 training?
A: Most athletes benefit from 2-4 Zone 2 sessions per week, balanced with higher intensity work.

Q5: Does Zone 2 training improve race performance?
A: Yes, it builds endurance and improves metabolic efficiency, which supports higher intensity training.