Free Tool
Find your Zone 2 range at your age — under both of the zone models in common use, because they disagree by about ten beats and nobody tells you which one your watch picked.
Estimates from the Tanaka formula. Your real max heart rate can sit 10–20 beats either side of any formula — read the caveat below before you train to these numbers.
A 40-year-old's estimated max heart rate is 180 bpm. That makes Zone 2 either 108–126 bpm or 126–144 bpm, depending on whose model you use. Both are called Zone 2. That gap is the whole reason this page exists.
5-zone model (most watches)
108–126
60–70% of max
70–80% of max
126–144
Patrick's stated definition
Find your age, then read across. Max heart rate is the Tanaka estimate; the zone columns are percentages of it.
| Age | Max HR | Zone 2 · 60–70% | Zone 2 · 70–80% | Sources |
|---|---|---|---|---|
| 20 | 194 | 116–136 | 136–155 | 160 bpm1 |
| 25 | 191 | 115–134 | 134–153 | 155 bpm1 |
| 30 | 187 | 112–131 | 131–150 | 150 bpm1 |
| 35 | 184 | 110–129 | 129–147 | 145 bpm1 |
| 40 | 180 | 108–126 | 126–144 | 140 bpm1 |
| 45 | 177 | 106–124 | 124–142 | 135 bpm1 |
| 50 | 173 | 104–121 | 121–138 | 130 bpm1 |
| 55 | 170 | 102–119 | 119–136 | 125 bpm1 |
| 60 | 166 | 100–116 | 116–133 | 120 bpm1 |
| 65 | 163 | 98–114 | 114–130 | 115 bpm1 |
| 70 | 159 | 95–111 | 111–127 | 110 bpm1 |
| 75 | 156 | 94–109 | 109–125 | 105 bpm1 |
Max HR uses 208 − 0.7 × age (Tanaka), which holds up better across adult ages than 220 − age — the older formula most watches still default to, and which understates max heart rate in older adults. At 70 the two disagree by 9 beats.
The highlighted column is not from a population table. Each number is what a researcher said on tape, verbatim, at the second linked below. Where no researcher names a number for a row, the column shows a published study instead.
180 minus your age
“it's 180 minus your age is a target heart rate and then if you're really new to the thing which again is the audience we're now talking about you might even subtract 10 from that”
Peter Attia, on The Drive, at 03:54
lactate under 2 mmol/L
“once you exceed about 2 millimole of lactate which is not a very high amount certainly higher than you are at rest but nowhere near what you would be exerting when you do an all-out effort”
Peter Attia, on The Drive, at 02:18
3 hours a week
“so personally i do about three to four hours a week of zone two and for my patients i believe that three hours should be the target”
Peter Attia, on The Drive, at 05:04
150–200 minutes a week
“the core elements of it are that it includes at least 150 minutes and ideally more like 200 minutes per week of so-called zone 2 cardio”
Andrew Huberman, on Huberman Lab, at 06:53
150, up to 200 minutes a week
“the recommendation is about 150 minutes of Zone 2 activity just for basic cardiovascular health will 300 be better you know it's it's the law of diminishing returns 150 or more maybe between 150 to 200”
Dr. George Papanicolaou, on The Dr. Hyman Show, at 31:44
It needs nothing: at Zone 2 you can speak in complete sentences, but with noticeable strain. The person next to you can tell you are exercising.
If you can chat comfortably, you are below Zone 2. If you are dropping words to breathe, you are above it.
Precis membership
Every number in the table above is yours, free — both models, every age, and the caveat that comes with them.
A free account adds
Pro adds
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Zone 2 exercise is worth doing.
10 sources: 8 positive, 2 partly.
Researchers say
8 positive, 2 partly
Iñigo San-Millán, 2 mentions on this claim
Positive Video
on The Drive, at 2:01:17 · positive
“you can accomplish very important matter Cal adaptations and very important um um metabolic adaptations by exercising one”
on The Drive, at 02:02 · positive
“this is the exercise intensity that um um achieves or stimulates that mitochondrial function”
Peter Attia, 15 mentions on this claim
Positive Video
on The Drive, at 02:33 · positive
“I want to spend at least 3 hours a week in this Zone”
on The Drive, at 01:48 · positive
“most people spend too much time there and not enough time in zone 2”
on FoundMyFitness, at 3:49:21 · positive
“I'm still generally doing you know 4 hours of Zone 2 a week”
on FoundMyFitness, at 1:57:05 · positive
“it's 8020 80% of that will be Zone 2 20% of that will be V2 Max”
on The Drive, at 02:28 · positive
“i don't think you can do too much zone two frankly”
on The Drive, at 03:34 · positive
“i think that using both of these tools is optimal”
on The Drive, at 31:55 · positive
“I like to really start with Base building”
on The Drive, at 20:17 · positive
“i think zone 2 would definitely play a role in that”
on The Drive, at 29:19 · positive
“i notice that after a zone 2 my carbohydrate tolerance is really at its highest”
on The Drive, at 02:59 · positive
“it's my belief that this is the most important place to be training your mitochondria”
on The Drive, at 05:11 · positive
“for my patients i believe that three hours should be the target”
on The Drive, at 06:25 · positive
“certainly i would say you know striving to have as much time as you can is is reasonable”
on The Drive, at 09:56 · positive
“the more zone two you do the better you are able to do both glucose pardon me insulin sensitive”
on The Drive, at 11:46 · positive
“as we get older even certainly at my age”
on The Drive, at 14:05 · positive
“why should i do this instead of hit is a false equivalency right i would say instead think why can't i do both”
Dr. Richard Johnson, on The Dr. Hyman Show, at 50:12
Positive Video · Opinion
Open the tape at 50:12 →“you have to like do it like like 30 to 60 minutes of what we call zone 2 exercise”
Mark Hyman, 2 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 33:01 · positive
“at least about 150 minutes a week can help mitigate the effects of being sedentary”
on The Dr. Hyman Show, at 07:00 · positive
“you need to do both cardio right like zone two training”
George Papanicolaou, on The Dr. Hyman Show, at 27:44
Positive Video · Opinion
Open the tape at 27:44 →“zone two zone two is basically 60 to 70% of your maximal heart rate”
Vonda Wright, on Rangan Chatterjee's channel, at 1:19:04
Positive Video · Opinion
Open the tape at 1:19:04 →“80% of the time I am in lower heart rate base training heart rate zone which is very metabolically efficient.”
Brady Homer, 2 mentions on this claim
Positive Video
on FoundMyFitness, at 26:21 · positive
“that zone two train good for kind of building uh your aerobic base”
on FoundMyFitness, at 39:18 · positive
“you're not ruining your Zone 2 session by doing the hit at the end of it because you've already gained the benefits”
Bryan Johnson, on Bryan Johnson's channel, at 00:16
Positive Video · Opinion
Open the tape at 00:16 →“I'm trying to achieve being in zone 2 through four for my heart rate roughly 4 and 1 half hours per week”
Louisa Nicola, on The Diary Of A CEO, at 28:09
Partly Video · Opinion
Open the tape at 28:09 →“If you have time left over, then you can work in zone 2. Now, zone 2 is great.”
Dr. Stacy Sims, on Rangan Chatterjee's channel, at 1:40:20
Partly Video · Opinion
Open the tape at 1:40:20 →“It works well for men. Men should spend time doing it.”
Studies show
No study counted yet.
Iñigo San-Millán Video · positive · 2 mentions
on The Drive, at 2:01:17 · positive · Opinion
“you can accomplish very important matter Cal adaptations and very important um um metabolic adaptations by exercising one”
on The Drive, at 02:02 · positive · Opinion
“this is the exercise intensity that um um achieves or stimulates that mitochondrial function”
Peter Attia Video · positive · 15 mentions
on The Drive, at 02:33 · positive · Opinion
“I want to spend at least 3 hours a week in this Zone”
on The Drive, at 01:48 · positive · Opinion
“most people spend too much time there and not enough time in zone 2”
on FoundMyFitness, at 3:49:21 · positive · Opinion
“I'm still generally doing you know 4 hours of Zone 2 a week”
on FoundMyFitness, at 1:57:05 · positive · Opinion
“it's 8020 80% of that will be Zone 2 20% of that will be V2 Max”
on The Drive, at 02:28 · positive · Opinion
“i don't think you can do too much zone two frankly”
on The Drive, at 03:34 · positive · Opinion
“i think that using both of these tools is optimal”
on The Drive, at 31:55 · positive · Opinion
“I like to really start with Base building”
on The Drive, at 20:17 · positive · Opinion
“i think zone 2 would definitely play a role in that”
on The Drive, at 29:19 · positive · Opinion
“i notice that after a zone 2 my carbohydrate tolerance is really at its highest”
on The Drive, at 02:59 · positive · Opinion
“it's my belief that this is the most important place to be training your mitochondria”
on The Drive, at 05:11 · positive · Opinion
“for my patients i believe that three hours should be the target”
on The Drive, at 06:25 · positive · Opinion
“certainly i would say you know striving to have as much time as you can is is reasonable”
on The Drive, at 09:56 · positive · Opinion
“the more zone two you do the better you are able to do both glucose pardon me insulin sensitive”
on The Drive, at 11:46 · positive · Opinion
“as we get older even certainly at my age”
on The Drive, at 14:05 · positive · Opinion
“why should i do this instead of hit is a false equivalency right i would say instead think why can't i do both”
Dr. Richard Johnson, on The Dr. Hyman Show, at 50:12 Video · positive · Opinion
“you have to like do it like like 30 to 60 minutes of what we call zone 2 exercise”
Mark Hyman Video · positive · 2 mentions
on The Dr. Hyman Show, at 33:01 · positive · Opinion
“at least about 150 minutes a week can help mitigate the effects of being sedentary”
on The Dr. Hyman Show, at 07:00 · positive · Opinion
“you need to do both cardio right like zone two training”
George Papanicolaou, on The Dr. Hyman Show, at 27:44 Video · positive · Opinion
“zone two zone two is basically 60 to 70% of your maximal heart rate”
Vonda Wright, on Rangan Chatterjee's channel, at 1:19:04 Video · positive · Opinion
“80% of the time I am in lower heart rate base training heart rate zone which is very metabolically efficient.”
Brady Homer Video · positive · 2 mentions
on FoundMyFitness, at 26:21 · positive · Opinion
“that zone two train good for kind of building uh your aerobic base”
on FoundMyFitness, at 39:18 · positive · Opinion
“you're not ruining your Zone 2 session by doing the hit at the end of it because you've already gained the benefits”
Bryan Johnson, on Bryan Johnson's channel, at 00:16 Video · positive · Opinion
“I'm trying to achieve being in zone 2 through four for my heart rate roughly 4 and 1 half hours per week”
Louisa Nicola, on The Diary Of A CEO, at 28:09 Video · partly · Opinion
“If you have time left over, then you can work in zone 2. Now, zone 2 is great.”
Dr. Stacy Sims, on Rangan Chatterjee's channel, at 1:40:20 Video · partly · Opinion
“It works well for men. Men should spend time doing it.”
Where the sources disagree
Zone 2 exercise is worth doing.
Iñigo San-Millán, 2 mentions on this claim
Positive Video
on The Drive, at 2:01:17 · positive
“you can accomplish very important matter Cal adaptations and very important um um metabolic adaptations by exercising one”
on The Drive, at 02:02 · positive
“this is the exercise intensity that um um achieves or stimulates that mitochondrial function”
Peter Attia, 15 mentions on this claim
Positive Video
on The Drive, at 02:33 · positive
“I want to spend at least 3 hours a week in this Zone”
on The Drive, at 01:48 · positive
“most people spend too much time there and not enough time in zone 2”
on FoundMyFitness, at 3:49:21 · positive
“I'm still generally doing you know 4 hours of Zone 2 a week”
on FoundMyFitness, at 1:57:05 · positive
“it's 8020 80% of that will be Zone 2 20% of that will be V2 Max”
on The Drive, at 02:28 · positive
“i don't think you can do too much zone two frankly”
on The Drive, at 03:34 · positive
“i think that using both of these tools is optimal”
on The Drive, at 31:55 · positive
“I like to really start with Base building”
on The Drive, at 20:17 · positive
“i think zone 2 would definitely play a role in that”
on The Drive, at 29:19 · positive
“i notice that after a zone 2 my carbohydrate tolerance is really at its highest”
on The Drive, at 02:59 · positive
“it's my belief that this is the most important place to be training your mitochondria”
on The Drive, at 05:11 · positive
“for my patients i believe that three hours should be the target”
on The Drive, at 06:25 · positive
“certainly i would say you know striving to have as much time as you can is is reasonable”
on The Drive, at 09:56 · positive
“the more zone two you do the better you are able to do both glucose pardon me insulin sensitive”
on The Drive, at 11:46 · positive
“as we get older even certainly at my age”
on The Drive, at 14:05 · positive
“why should i do this instead of hit is a false equivalency right i would say instead think why can't i do both”
Dr. Richard Johnson, on The Dr. Hyman Show, at 50:12
Positive Video · Opinion
Open the tape at 50:12 →“you have to like do it like like 30 to 60 minutes of what we call zone 2 exercise”
Mark Hyman, 2 mentions on this claim
Positive Video
on The Dr. Hyman Show, at 33:01 · positive
“at least about 150 minutes a week can help mitigate the effects of being sedentary”
on The Dr. Hyman Show, at 07:00 · positive
“you need to do both cardio right like zone two training”
George Papanicolaou, on The Dr. Hyman Show, at 27:44
Positive Video · Opinion
Open the tape at 27:44 →“zone two zone two is basically 60 to 70% of your maximal heart rate”
Vonda Wright, on Rangan Chatterjee's channel, at 1:19:04
Positive Video · Opinion
Open the tape at 1:19:04 →“80% of the time I am in lower heart rate base training heart rate zone which is very metabolically efficient.”
Brady Homer, 2 mentions on this claim
Positive Video
on FoundMyFitness, at 26:21 · positive
“that zone two train good for kind of building uh your aerobic base”
on FoundMyFitness, at 39:18 · positive
“you're not ruining your Zone 2 session by doing the hit at the end of it because you've already gained the benefits”
Bryan Johnson, on Bryan Johnson's channel, at 00:16
Positive Video · Opinion
Open the tape at 00:16 →“I'm trying to achieve being in zone 2 through four for my heart rate roughly 4 and 1 half hours per week”
Louisa Nicola, on The Diary Of A CEO, at 28:09
Partly Video · Opinion
Open the tape at 28:09 →“If you have time left over, then you can work in zone 2. Now, zone 2 is great.”
Dr. Stacy Sims, on Rangan Chatterjee's channel, at 1:40:20
Partly Video · Opinion
Open the tape at 1:40:20 →“It works well for men. Men should spend time doing it.”
Zone 2 exercise improves mitochondrial health and longevity.
Vonda Wright, on Rangan Chatterjee's channel, at 1:19:07
Positive Video · Opinion
Open the tape at 1:19:07 →“base training heart rate zone which is very metabolically efficient. It helps my mitochondria be flexible with what fuel source”
Mark Hyman, on The Dr. Hyman Show, at 06:58
Positive Video · Opinion
Open the tape at 06:58 →“exercise is so critical to optimizing our mitochondrial function you need to do both cardio right like zone two training”
Peter Attia, 2 mentions on this claim
Partly Video
on The Drive, at 02:59 · positive
“it's my belief that this is the most important place to be training your mitochondria”
on FoundMyFitness, at 1:56:32 · partly
“if you only do the low intensity stuff they're efficient but you might not have enough”
Dr. Richard Johnson, on The Dr. Hyman Show, at 50:03
Partly Video · Opinion
Open the tape at 50:03 →“help those mitochondria uh regenerate and it really requires exercise in a specific way”
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Read the full Zone 2 evidence report →