Choose your input method
Used for the Maffetone MAF formula and age-based max HR estimate
Across four methods
Important: These are estimates based on population averages. For the most accurate Zone 2, consider a VO2Max laboratory test which directly measures your anaerobic threshold. The talk test is also a reliable real-world check — if you can hold a full conversation, you're in Zone 2.
Understanding the four methods
Method 1
% of Maximum Heart Rate
Zone 2 = 60–70% of your max HR. Simple and widely used. The accuracy depends on how reliably you know your actual max HR — estimated max HR (220 minus age) is only approximate.
Method 2
Maffetone MAF Formula
180 minus your age gives the top of Zone 2. Developed by Phil Maffetone, used by endurance athletes worldwide. Conservative, safe for beginners, accounts for age. My training used this as the starting point.
Method 3
% of Anaerobic Threshold
Zone 2 is approximately 85–89% of your anaerobic threshold heart rate. Requires a 30-minute best effort test, but gives more individualised results than age-based formulas.
Method 4
The Talk Test
No equipment needed. Warm up then gradually increase intensity. Zone 2 is where you can hold a conversation but it's slightly effortful. Simple, surprisingly accurate, and always available.
Peter's experience
After a VO2Max lab test, my Zone 2 was confirmed at 115–130 bpm. The Maffetone formula gave 124 bpm, the talk test gave 133 bpm, and the percentage of max HR method gave 115–134 bpm. All four landed in the same ballpark. I trained conservatively at 125 bpm to stay safely below my anaerobic threshold.
What to do with your Zone 2 number
Once you have your range, the goal is simple: keep your heart rate within that range for the majority of your training sessions. Use a heart rate monitor to stay honest — it's easy to drift above Zone 2 without noticing, especially on hills or when the terrain gets more demanding.