Training Zone Finder · ~1 minute

Find Your Training Zone

This quick calculator finds your Zone 2 heart rate range — a moderate-intensity effort shown to improve how efficiently your body uses oxygen, using the age-predicted heart rate formula from Tanaka, Monahan & Seals (2001).

Zone 2 is easier to reach than you'd think: the Talk Test says you should be able to hold a full conversation while still breathing a little harder than usual.

Just one number

How old are you?

We use this to estimate your maximum heart rate.

Your age

years

If you take a heart-rate-affecting medication (such as a beta blocker), these estimates won't apply to you — ask your doctor for your target range instead.

Your result

Your training zones

0

Max heart rate (bpm)

0–0

Zone 2 range (bpm)

RestingZone 2 (64–76%)Max

💡 What this means

🗣️ The Talk Test

You should be able to hold a full conversation comfortably, while still feeling like you're exercising and breathing slightly harder than usual. If you can't talk at all, ease off; if you can sing, pick up the pace.

📖 Where this comes from

Max heart rate estimated using the Tanaka formula — Tanaka H, Monahan KD, Seals DR. J Am Coll Cardiol. 2001;37(1):153–156, based on over 18,000 people. Zone 2 set at 64–76% of that estimate.

✅ Suggested next steps

Try 20–30 minutes at this pace, a few times a week — walking, cycling, or swimming all work.
Use the Talk Test to stay in range without needing a heart rate monitor.
This is a formula-based estimate (typically ±10–12 bpm from your true max) — not a lab measurement.

This is an educational estimate, not a diagnosis. Always check with your doctor before starting a new exercise programme, especially if you have a heart condition or take medication that affects your heart rate.