Zone 2 running: calculation, benefits and limits
Updated October 4, 2026
Zone 2 is the heart-rate zone for endurance training. Here is how to calculate it, why it serves as a base and how to check it.
What is zone 2?
Heart rate is divided into five zones. Zone 2, from 60 to 70% of heart rate reserve, is the base endurance zone: a comfortable effort, calm breathing, and you can hold a conversation. This is where the vast majority of easy runs and long runs are done.
How to calculate it
The Karvonen method starts from your resting heart rate and your max heart rate:
Zone 2 HR = resting HR + (60 to 70%) × (max HR − resting HR)
If you do not know your max heart rate, the Tanaka formula estimates it: 208 − 0.7 × age. Here are four typical profiles.
| Profile | Max HR (Tanaka) | Zone 2 |
|---|---|---|
| Age 25 · resting 50 bpm | 191 bpm | 135–149 bpm |
| Age 35 · resting 55 bpm | 184 bpm | 132–145 bpm |
| Age 45 · resting 60 bpm | 177 bpm | 130–142 bpm |
| Age 55 · resting 62 bpm | 170 bpm | 127–138 bpm |
Calculate your zone 2 with your own values.
Why train in zone 2?
Because it lets you run a lot without wearing yourself out. Easy effort builds endurance, spares your joints and leaves energy for the fast sessions. Over time, the pace you run at the same heart rate improves: it is one of the most reliable signs of progress, which Runalis tracks with aerobic efficiency.
Limitations to keep in mind
- Zones are a model: they describe population averages, not you precisely. The estimated max heart rate can be off by about ten beats.
- Heart rate is affected by heat, fatigue, caffeine and sleep. On a very hot day, slow down to stay in the zone.
- A chest strap or watch worn too loosely distorts the reading, especially at the start of a run.
- Other methods define “zone 2” from lactate or ventilatory thresholds: the boundaries are not identical.
Runalis is not medical advice. If you feel pain, stop and see a health professional.
In the app
Your zones, calculated in the app
The app calculates your heart-rate zones with the Karvonen method from your resting and max heart rate, and keeps them up to date with your Health data.
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