Zone 2 heart rate by age: reference chart
Zone 2 is typically defined as 60–70% of your maximum heart rate (max HR). The most common max HR estimate is 220 − your age. Here's how that translates to Zone 2 targets across age groups:
| Age | Est. Max HR | Zone 2 (60–70%) | Zone 2 — Karvonen* (avg RHR 65) |
|---|---|---|---|
| 20 | 200 bpm | 120–140 bpm | 143–156 bpm |
| 25 | 195 bpm | 117–137 bpm | 140–153 bpm |
| 30 | 190 bpm | 114–133 bpm | 137–150 bpm |
| 35 | 185 bpm | 111–130 bpm | 134–147 bpm |
| 40 | 180 bpm | 108–126 bpm | 130–144 bpm |
| 45 | 175 bpm | 105–123 bpm | 127–140 bpm |
| 50 | 170 bpm | 102–119 bpm | 124–137 bpm |
| 55 | 165 bpm | 99–116 bpm | 120–133 bpm |
| 60 | 160 bpm | 96–112 bpm | 117–130 bpm |
| 65 | 155 bpm | 93–109 bpm | 114–126 bpm |
| 70 | 150 bpm | 90–105 bpm | 110–123 bpm |
*Karvonen formula: Zone 2 = Resting HR + (Heart Rate Reserve × 60–70%). HRR = Max HR − Resting HR. Assumes average resting HR of 65 bpm — adjust for your actual resting HR.
Get your personalised Zone 2 range using your actual resting heart rate.
Zone 2 Calculator →Why does Zone 2 heart rate change with age?
Maximum heart rate declines with age at approximately 1 bpm per year, though individual variation is significant. This decline is physiological — the SA node (the heart's natural pacemaker) becomes less responsive to autonomic nervous system stimulation with age, and structural changes in the heart reduce its maximum pumping frequency.
Because Zone 2 is defined as a percentage of max HR, as max HR falls, the absolute bpm targets for Zone 2 also fall. This doesn't mean Zone 2 training becomes less effective — the physiological adaptations (mitochondrial biogenesis, fat oxidation, cardiovascular efficiency) remain exactly the same. Only the numbers change.
Which formula should you use?
The simple percentage method (60–70% of 220 − age) is a good starting estimate. The Karvonen formula — which accounts for your resting heart rate — is more accurate, especially for fit individuals with low resting HRs. If your resting HR is below 60 bpm, your Karvonen Zone 2 will be noticeably higher than the simple estimate.
Zone 2 training in your 20s and 30s
In your 20s and 30s, max HR is at its lifetime peak, giving you the highest absolute Zone 2 ceiling. Zone 2 in this age range typically allows for a meaningful running pace — many fit 25–35 year olds can run at a 7–9 minute mile in Zone 2.
Common challenge: people in their 20s and 30s often find Zone 2 frustratingly slow compared to their usual training intensity. The temptation to push into Zone 3 is strong. Resisting this and building an aerobic base in these decades pays significant dividends in both athletic performance and long-term health.
Zone 2 training in your 40s
By your 40s, max HR has declined by roughly 5–10 bpm from your 20s peak. Zone 2 ceiling is typically 120–130 bpm. Aerobic capacity begins a natural decline from the mid-30s onward, making Zone 2 training increasingly important for maintaining cardiovascular fitness.
Women in perimenopause (typically mid-40s onward) may notice heart rate variability and exercise response changes due to declining oestrogen. Zone 2's low intensity makes it generally well-tolerated throughout hormonal fluctuations and is an excellent anchor exercise during this life stage.
Zone 2 training in your 50s and 60s
Zone 2 targets drop into the 95–120 bpm range for most people in their 50s and 60s. At these age groups, many people need to walk or cycle at a gentle pace to stay in Zone 2 — this is completely appropriate and still delivers the full aerobic adaptation benefits.
This is also the age range where Zone 2 training's longevity benefits become most pronounced. VO2 max — which Zone 2 training maintains and builds — is one of the strongest predictors of all-cause mortality. Research consistently shows that even modest improvements in VO2 max in adults over 50 significantly reduce risk of cardiovascular disease and early death.
If you're taking beta-blockers (common cardiovascular medications), be aware that these reduce heart rate response to exercise, making standard age-based Zone 2 targets inaccurate. Use the talk test or perceived exertion as your primary Zone 2 guide if you're on these medications.
Zone 2 training in your 70s and beyond
Zone 2 targets in the 70s are approximately 90–105 bpm — a gentle effort for most people, achievable through walking. At this age, Zone 2 training serves a dual purpose: maintaining cardiovascular capacity and supporting functional fitness and fall prevention through the muscle engagement of consistent movement.
For adults over 70, any consistent aerobic exercise — even 30 minutes of brisk walking 3–4 times per week at Zone 2 intensity — meaningfully reduces risk of cardiovascular events and supports metabolic health. The specific format matters less than consistency.
The Karvonen formula: why it gives different results
The simple percentage method (60–70% × max HR) assumes everyone with the same max HR should train at the same absolute bpm. But this ignores resting heart rate, which varies significantly between people of the same age.
A 50-year-old with a resting HR of 45 bpm (very fit) has a much larger Heart Rate Reserve (HRR) than a 50-year-old with a resting HR of 75 bpm (sedentary). The Karvonen formula accounts for this by calculating zones as a percentage of HRR above resting HR:
Zone 2 = Resting HR + (HRR × 60–70%), where HRR = Max HR − Resting HR.
In practice, the Karvonen formula gives higher absolute bpm targets for fit individuals (low resting HR) and lower targets for less fit individuals (high resting HR) — making it more personalised and more accurate.