Zone 2 and heart rate training guides
Evidence-based guides to Zone 2, heart rate zones and aerobic training — every figure checked against published research and official guidelines.
What is Zone 2 training?Definitions, physiology and who it suits.Zone 2 heart rate by ageChart for ages 20–80 across four methods.MAF 180 FormulaMaffetone's method, adjustments and chart.Karvonen formulaHeart rate reserve with worked examples.Max heart rate formulas220 − age vs 208 − 0.7 × age, and the error.Resting heart rateHow to measure it, normal ranges, what affects it.How much Zone 2 per weekWHO guidelines, the 80/20 rule and sample plans.Zone 2 without a monitorThe talk test and perceived exertion.Heart rate monitor accuracyChest strap vs wrist sensors and tips.Zone 2 for beginnersActivities, an 8-week start and safety.Zone 2 and fat burningFat oxidation vs fat loss — the evidence.Heart rate zones explainedThe 5-zone system, guidelines and the 3-zone model.
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New to Zone 2? Read what is Zone 2 training, then Zone 2 for beginners, and find your numbers with the calculator.
Medical note: This is general information, not medical advice. Heart rate formulas are estimates. If you have a heart condition, high blood pressure, diabetes, take medication that affects heart rate (such as beta-blockers), are pregnant, or are new to exercise, ask a doctor before changing your training. Stop and seek help if you feel chest pain, severe breathlessness, dizziness or palpitations. Full disclaimer.