Running
Zone 2 Heart Rate Calculator
Estimate your Zone 2 heart-rate range using max heart rate or the Karvonen method.
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Heart-rate zones are estimates; use a tested maximum or resting heart rate when available.
Method and limitations
Heart-rate zones are estimates; use a tested maximum or resting heart rate when available. The exact method can differ between organisations, sports and populations, so use this page as a transparent starting point rather than a final decision.
For current standards, check the official governing body or competition notice. Keep a record of your inputs so you can compare changes over time under consistent conditions.
Frequently Asked Questions
Disclaimer: This calculator is for general education and fitness planning only. It does not provide medical advice or guarantee eligibility. Read the full disclaimer.