Reference chart
Zone 2 by age
Estimated max heart rate from the Tanaka formula (208 − 0.7 × age), with Zone 2 at 60–70%.
Zone 2 across the ages
The blue band is where your Zone 2 sits at each age (Tanaka estimate).
| Age | Est. max HR | Zone 2 range |
|---|---|---|
| 20 | 194 bpm | 116–136 bpm |
| 25 | 191 bpm | 115–134 bpm |
| 30 | 187 bpm | 112–131 bpm |
| 35 | 184 bpm | 110–129 bpm |
| 40 | 180 bpm | 108–126 bpm |
| 45 | 177 bpm | 106–124 bpm |
| 50 | 173 bpm | 104–121 bpm |
| 55 | 170 bpm | 102–119 bpm |
| 60 | 166 bpm | 100–116 bpm |
| 65 | 163 bpm | 98–114 bpm |
| 70 | 159 bpm | 95–111 bpm |
| 75 | 156 bpm | 94–109 bpm |
| 80 | 152 bpm | 91–106 bpm |
Population estimates. Individual max heart rate varies by ±10–12 bpm, so treat your row as a starting point, not a prescription.
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