Primespan Tools
Zone 2 Heart Rate Calculator
Find your aerobic training sweet spot — based on Karvonen and Maffetone, two of the most validated methods in exercise physiology.
Enter your age to see your Zone 2 range
- Karvonen method: Zone 2 = Resting HR + 0.60-0.70 x (Max HR - Resting HR). Max HR estimated using Tanaka formula: 208 - 0.7 x age (PMID 11153730).
- Maffetone 180 method: Upper limit = 180 - age (+/-5 bpm for fitness level). Optimized for fat oxidation and aerobic base.
- Sources: Karvonen et al., 1957 | Tanaka et al., 2001 | Maffetone, 2010
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Estimates based on population-level data. Individual responses vary. Not medical advice.
