Free tool
Find your Zone 2 heart rate
Zone 2 is the easy, steady pace where your body burns the most fat for fuel. Most people walk too slow or push too hard to stay in it. Enter your age and sex to get your number.
Your details
Sex
Women's max heart rate runs lower, so their zones do too.
Know your real max heart rate?
From a lab test or a recent all-out effort on a heart rate monitor. Leave blank to estimate from age.
Enter your age to see your Zone 2 range.
The talk test
In Zone 2 you can speak in full sentences, but you couldn't sing. If you can only get out a few words, slow down.
What it looks like
A brisk walk, incline treadmill, easy bike or elliptical. Steady effort you could hold for an hour.
When to do it
Right after lifting, for 30 minutes. That's the 45/30 rule: 45 minutes of strength, then 30 minutes of Zone 2.
Put your Zone 2 to work
Pair it with a strength workout and the right calories and protein for your goal.