If you're a powerlifting fanatic or new to lifting, you're probably more interested in shoulder workouts and perfecting your Arnold press than increasing your VO2 max. Endurance athletes such as marathoners, triathletes and cyclists are more likely to improve their cardio
Don't get us wrong, there's absolutely nothing wrong with wanting to look and feel your best, but if your fitness regime is built solely around strengthening showy muscles, you may be skipping out on working the most important muscle of them all. —your heart. There are endless ways to get cardio, from HIIT and Tabata workouts to shadow boxing and even walking. But a more subtle aspect of cardio training involves targeting a specific heart rate zone, such as zone 2 heart rate, to reap its unique benefits.
What is Zone 2 Heart Rate?
Zone 2 cardio pace training means working at 60-70% of your maximum heart rate in one of five heart rate zones. “Zone 2 is where the magic happens; when working in Zone 2, your body is optimized to last longer at a more manageable intensity,” says Milica McDowell, MD, physical therapist, certified exercise physiologist, and vice president of operations for Gait Happens.
What are Heart Rate Zones?
While heart rate zones may seem a bit confusing, it's easier if you imagine your heart as a dial with different intensity settings. Each time you turn the dial up, you increase your heart rate a little more. Each level is based on the percentage of your maximum heart rate, that is, how fast your heart can beat at maximum effort.
The intensity of your workout directly affects your heart rate. For example, a light walk obviously requires much less effort than an all-out sprint. Even though they are both considered cardio, they affect your heart rate and body differently. Heart rate zones are how we categorize this effect.
Zone 2 training is the foundation of everyone's fitness. By using zone 2 training (read: staying within this threshold), you can increase your aerobic capacity over time. Consider training for your first marathon. The first run may leave you out of breath and cramping, but with practice and proper training, you can sustain the effort without increasing your heart rate.
Jorg Badura
Zone 1 (50 to 60% of your Maximum Heart Rate)
Zone 1 is your “warm-up and cool-down” zone. It is ideal for preparing your body for training or recovering from it, and it increases blood flow with a gentle effort. You usually reach zone 1 when doing low-intensity exercise, such as walking your dog or stretching before lifting a large weight.
Zone 2 (60 to 70% of your Maximum Heart Rate)
Zone 2 is the “fat-burning endurance” zone, which helps you build an aerobic base and improve your body's ability to use fat as fuel. The level of effort can be compared to a light jog or a leisurely bike ride where you can chat.
Zone 3 (70 to 80% of your Maximum Heart Rate)
Zone 3 is the “aerobic endurance” zone, which really challenges your cardiovascular system to build endurance and push your limits. You will not only burn fat in this area, but also increase your muscle mass. This is the typical zone for a steady running pace.
Zone 4 (80 to 90% of your Maximum Heart Rate)
Zone 4 is your “high intensity” zone, where you tap into anaerobic capacity during a demanding sprint that leaves you breathless or a really intense HIIT class. Unlike zone 2, you won't be able to hold a conversation; your muscles will begin to feel that familiar burn that you can only achieve by pushing your body to its limits; and you will only be able to stay in this area for a short time.
Zone 5 (90 to 100% of your Maximum Heart Rate)
Zone 5 is the “maximum effort” zone for short bursts of all-out speed and is reserved for a final sprint to the finish line where you put in your final effort. While zone 5 may not be sustainable over long periods of time, it can help you build power like no other.
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Benefits of Zone 2 Heart Rate Training
According to Bradley Serwer, MD, interventional cardiologist at VitalSolution, Zone 2 heart rate training is critical for improving cardiovascular endurance and endurance. “Low-intensity exercises do more damage to your body during recovery and help create a solid foundation for higher-intensity exercises later on,” he says.
“This zone also helps you optimize your core endurance, allowing you to easily enjoy a hike, a marathon game of pickleball, or a long day of skiing,” adds McDowell.
Justin Steele
Finding Your Area 2 Your Sweet Spot
So, “What is my Zone 2 heart rate?” If you're wondering, it's good to know that although you can use the Zone 2 heart rate calculator, various factors such as age, fitness level, body composition, genetics and stress affect your individual rate.
Research shows that personalized zone 2 heart rate calculation is ideal for truly targeting it accurately. You can use a heart rate monitor for a more accurate look, but if you don't have such a device, using a formula is a good alternative. “Everyone's baseline heart rate is different, but a good understanding of your individual physiology is very helpful in optimizing and personalizing your training,” says Serwer.
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Calculating Your Zone 2 Heart Rate
There are several ways to calculate your Zone 2 heart rate by age. The most common formula to estimate your maximum heart rate (MHR) is:
Step 1: Find Your Maximum Heart Rate (MHR)
- Subtract your age from 220.
- Example: If you are 35 years old, 220 – 35 = 185. Your estimated MHR is 185 beats per minute.
Step 2: Calculate Your Zone 2 Range
- Lower end of Zone 2: Multiply your MHR by 0.60 (60%).
- Example: 185 x 0.60 = 111 beats per minute
- Zone 2 upper limit: Multiply your MHR by 0.70 (70%).
- Example: 185 x 0.70 = 129.5 beats per minute (rounded to 130)
- Your Zone 2 target heart rate is 111-130 beats per minute.
Karvonen Formula
Determining how to calculate zone 2 heart rate with the Karvonen method is a little more personal than your age because it takes your resting heart rate (RHR) into account to give a more precise target. Here's how it works:
- Find your MHR: Use the 220 age formula (or have it measured directly).
- Find your RHR: Take your pulse first thing in the morning before getting out of bed.
- Calculate your heart rate reserve (HRR): MHR – RHR = HRR
- Apply the Karvonen formula: (HRR x % intensity) + RHR = target heart rate
Using the previous example of MHR of 185, if your RHR is 60, here's how to find your Zone 2 heart rate (60-70% intensity):
- HRR = 185 – 60 = 125
- Low end of zone 2: (125 x 0.60) + 60 = 135 bpm
- Upper end of zone 2: (125 x 0.70) + 60 = 147.5 bpm (rounded up to 148 bpm)
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Putting Zone 2 into Action
Once you have your Zone 2 estimates, McDowell recommends choosing an activity where you can stay in that range (for a basic example, that's 111 to 130 bpm) for an extended period of time. While in this area, you should be able to speak in full sentences without feeling excessive shortness of breath. “This level of exercise usually occurs in moderate cycling, running, swimming, walking, or low-intensity fitness classes,” says Serwer.
Most data suggests that 30 to 40 minutes of Zone 2 twice a week is a good starting point. “The CDC recommends 150 minutes of cardio activity per week for healthy adults, so I recommend trying to stick to that recommendation as the baseline that will show improvement over just two days per week,” adds McDowell.
Why Should You Track Your Zone 2 Heart Rate?
Heart rate is easy to track (most smartwatches and sports watches give fairly accurate readings) and is a strong indicator of your fitness levels. McDowell explains: “If your heart rate goes up when you feel like you're not working hard, that's a good example of actual fitness versus perceived fitness. Heart rate can't lie.”
McDowell says using heart rate as a data point is more useful than VO2 max tracking because heart rate adaptations from exercise are so simple; If you get fitter, your resting HR and exercise HR decrease, explains McDowell. Another important HR-related data point is your recovery heart rate; This indicates how quickly you return to your baseline heart rate after a training session. McDowell says this can be a useful metric when assessing how quickly you're improving.
If you don't have a smartwatch, McDowell says the old method of measuring heart rate (tap your finger on your pulse, count to six, multiply by 10) is accurate enough to use in an emergency, so there's nothing stopping you from using it. This metric is used to track your training and progress.