1. What is Zone 2 Heart Rate?

Zone 2 heart rate represents 60-70% of your maximum heart rate (MHR). This is the optimal zone for building aerobic base, improving endurance, and enhancing fat metabolism.

2. How Does the Calculator Work?

The calculator uses the Zone 2 formula:

Where:

• \( \text{MHR} \) — Maximum Heart Rate (beats per minute)
• \( 0.6 \) — Lower bound coefficient for Zone 2
• \( 0.7 \) — Upper bound coefficient for Zone 2

Explanation: The calculation provides the heart rate range that corresponds to moderate exercise intensity where you can maintain a conversation.

3. Importance of Zone 2 Training

Details: Training in Zone 2 improves mitochondrial function, increases aerobic capacity, enhances fat utilization, and builds endurance without excessive stress on the body.

4. Using the Calculator

Tips: Enter your maximum heart rate (MHR) in beats per minute. 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 measure my maximum heart rate?
A: The most accurate method is a supervised maximal exercise test. The common "220 - age" formula is just an estimate with significant individual variation.

Q2: How long should Zone 2 sessions last?
A: For endurance athletes, 60-90 minutes is typical. Beginners might start with 20-30 minutes and gradually increase duration.

Q3: Can I talk during Zone 2 training?
A: Yes, you should be able to maintain a conversation (the "talk test"). If you're too breathless to speak, you're likely above Zone 2.

Q4: How often should I do Zone 2 training?
A: Most training plans include 2-4 Zone 2 sessions per week, balanced with higher intensity workouts.

Q5: Does Zone 2 training improve VO2 max?
A: While Zone 2 primarily builds aerobic base, it can contribute to VO2 max improvements when combined with higher intensity training.