By Coach Jeff Alagar, NASM Physique and Bodybuilding Coach and ISSA Certified Nutritionist. Updated November 2026.
A common estimate of max heart rate is 208 minus 0.7 x your age. Zone 2, the easy aerobic zone most of your running should be in, is about 60 to 70% of that, or higher if you use your resting heart rate.
How this heart rate zone calculator works
Max heart rate uses the Tanaka formula, which is more accurate than 220 minus age. If you enter a resting heart rate, zones use the Karvonen method (heart rate reserve), which fits fitter people better.
Frequently asked questions
Why train in Zone 2?
It builds your aerobic base with little fatigue, so you recover faster and can run more often. Many coaches put about 80% of weekly running in Zones 1 and 2.
Related calculators
These calculators give general estimates for healthy adults and are not medical advice. If you are pregnant, under 18, or have a medical condition, ask your doctor before changing your diet or training.
