1. What is Zone 2 Heart Rate?

Zone 2 heart rate refers to a moderate intensity exercise zone that's approximately 60-70% of your maximum heart rate. This zone is ideal for building aerobic base, improving endurance, and promoting fat metabolism.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( \text{MHR} \) — Maximum Heart Rate in beats per minute (bpm)
• \( 0.6 \) — Lower boundary coefficient (60% of MHR)
• \( 0.7 \) — Upper boundary coefficient (70% of MHR)

Explanation: The calculation provides the heart rate range that corresponds to moderate aerobic exercise intensity.

3. Importance of Zone 2 Training

Details: Training in Zone 2 improves mitochondrial function, increases aerobic capacity, enhances fat metabolism, and builds endurance with relatively low stress on the body.

4. Using the Calculator

Tips: Enter your maximum heart rate (MHR) in bpm. If you don't know your MHR, you can estimate it using the formula: 220 - age (though this is less accurate than measured MHR).

5. Frequently Asked Questions (FAQ)

Q1: How do I know if I'm in Zone 2?
A: You should be able to maintain a conversation (the "talk test") while exercising. Breathing is elevated but controlled.

Q2: How often should I train in Zone 2?
A: For most athletes, 80% of training time should be in Zone 2, with 20% in higher intensity zones.

Q3: What are common Zone 2 exercises?
A: Steady-state running, cycling, swimming, rowing, or any aerobic activity that maintains your heart rate in the calculated range.

Q4: How accurate is the 220-age formula for MHR?
A: It's a rough estimate with ±10-12 bpm accuracy. Laboratory testing provides more precise MHR measurement.

Q5: Can I use my smartwatch to monitor Zone 2?
A: Yes, most fitness trackers with heart rate monitoring can help you stay in your Zone 2 range during exercise.