Training · Heart rate
Zone 2 Heart Rate by Age
Zone 2 heart rate is 60 to 70 percent of your maximum heart rate, and it drops as you age. At 30 it is about 114 to 133 bpm, at 40 about 108 to 126 bpm, at 50 about 102 to 119 bpm, and at 60 about 96 to 112 bpm. The full chart below covers every age from 20 to 80.
Zone 2 heart rate chart (ages 20 to 80)
Zone 2 heart rate is 60 to 70 percent of maximum heart rate, and max HR falls roughly one bpm per year. At 30 the range is 114 to 133 bpm, at 40 it is 108 to 126 bpm, at 50 it is 102 to 119 bpm, and at 60 it is 96 to 112 bpm.
Max HR estimated as 220 minus age. Zone 2 is 60 to 70 percent of max HR.
| Age | Max HR (bpm) | Zone 2 range (bpm) | Zone 2 midpoint |
|---|---|---|---|
| 20 | 200 | 120 to 140 | 130 |
| 25 | 195 | 117 to 137 | 127 |
| 30 | 190 | 114 to 133 | 124 |
| 35 | 185 | 111 to 130 | 121 |
| 40 | 180 | 108 to 126 | 117 |
| 45 | 175 | 105 to 122 | 114 |
| 50 | 170 | 102 to 119 | 111 |
| 55 | 165 | 99 to 115 | 107 |
| 60 | 160 | 96 to 112 | 104 |
| 65 | 155 | 93 to 109 | 101 |
| 70 | 150 | 90 to 105 | 98 |
| 75 | 145 | 87 to 102 | 95 |
| 80 | 140 | 84 to 98 | 91 |
This chart uses the population-average 220-age formula. Your true max heart rate can differ by 10 to 20 bpm, so use the calculator with your resting HR or a measured max for a more personal range.
For personalized zones based on your resting heart rate, use the Heart Rate Zone Calculator.
Learn how to use Zone 2 training effectively: Zone 2 Cardio guide.
Heart rate zones by age chart (all five zones)
All five heart rate training zones scale with your maximum heart rate, roughly 220 minus your age. At 40, max HR is about 180 bpm: Zone 1 is 90 to 108 bpm, Zone 2 is 108 to 126, Zone 3 is 126 to 144, Zone 4 is 144 to 162, and Zone 5 is 162 to 180. The full chart by decade is below.
Zones as a share of max HR: Zone 1 (50 to 60 percent), Zone 2 (60 to 70), Zone 3 (70 to 80), Zone 4 (80 to 90), Zone 5 (90 to 100). Max HR estimated as 220 minus age.
| Age | Max HR | Z1 Recovery | Z2 Aerobic | Z3 Tempo | Z4 Threshold | Z5 VO2 Max |
|---|---|---|---|---|---|---|
| 20 | 200 | 100 to 120 | 120 to 140 | 140 to 160 | 160 to 180 | 180 to 200 |
| 30 | 190 | 95 to 114 | 114 to 133 | 133 to 152 | 152 to 171 | 171 to 190 |
| 40 | 180 | 90 to 108 | 108 to 126 | 126 to 144 | 144 to 162 | 162 to 180 |
| 50 | 170 | 85 to 102 | 102 to 119 | 119 to 136 | 136 to 153 | 153 to 170 |
| 60 | 160 | 80 to 96 | 96 to 112 | 112 to 128 | 128 to 144 | 144 to 160 |
| 70 | 150 | 75 to 90 | 90 to 105 | 105 to 120 | 120 to 135 | 135 to 150 |
| 80 | 140 | 70 to 84 | 84 to 98 | 98 to 112 | 112 to 126 | 126 to 140 |
Want every age, not just by decade, plus the Karvonen method using your resting heart rate? Use the Heart Rate Zone Calculator.
For what each of the five zones trains and how to use them, see the heart rate zones guide.
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How to find your Zone 2 more precisely
The three most common methods are the 220-minus-age formula (fast but rough), the Karvonen method that factors in your resting heart rate (more personal), and the talk test (free and surprisingly reliable). For most athletes, Karvonen or the talk test will be more accurate than a simple age chart.
Max HR formula
220 minus age, times 60 to 70 percent. Fast, but a rough average. This is what the chart above uses.
Karvonen method
Uses your resting heart rate too: (max minus resting) times 60 to 70 percent, plus resting. More personal. The calculator does this for you.
Talk test
The hardest effort where you can still speak full sentences. Free, surprisingly reliable, and needs no device.
Want your exact zones, not just by age?
The Heart Rate Zone Calculator factors in your resting heart rate and an optional measured max, then outputs your personal Zone 2 ceiling in bpm alongside all five training zones using either the percent-of-max or Karvonen method.
Open the calculatorZone 2 heart rate by age FAQ
What is a good Zone 2 heart rate by age?
Zone 2 is 60 to 70 percent of your maximum heart rate, and max heart rate falls with age. At 30 it is about 114 to 133 bpm, at 40 about 108 to 126 bpm, at 50 about 102 to 119 bpm, and at 60 about 96 to 112 bpm. Use the full chart below for every age.
How is Zone 2 heart rate by age calculated?
Estimate maximum heart rate as 220 minus your age, then take 60 to 70 percent of that number. For a 45-year-old, max HR is about 175 bpm and Zone 2 is about 105 to 123 bpm. A measured max heart rate is more accurate than the age formula.
Is the 220 minus age chart accurate for everyone?
No. It is a population average and can be off by 10 to 20 bpm for any individual. Two people the same age can have very different true max heart rates. Treat the chart as a starting point and confirm with a measured max or the talk test.
What should Zone 2 feel like?
Conversational. You can speak in full sentences but would prefer not to. If you are gasping or can only manage a few words, you are above Zone 2. Many athletes find their correct Zone 2 pace feels frustratingly slow at first.
What are the five heart rate training zones by age?
Each zone is a band of your max heart rate (about 220 minus age): Zone 1 is 50 to 60 percent, Zone 2 is 60 to 70, Zone 3 is 70 to 80, Zone 4 is 80 to 90, and Zone 5 is 90 to 100 percent. At 40, max HR is about 180 bpm, so the zones run 90 to 108, 108 to 126, 126 to 144, 144 to 162, and 162 to 180 bpm. See the all-zones chart above for every decade.