Zone 2 Cardio Target Calculator — ReppySetGo

Zone 2 cardio is excellent for fat loss. If you're hitting 60–70% of your maximum heart rate, you're in zone 2. This tool will give you the numbers in beats-per-minute (bpm) for your 60–70% so you know what to aim for.

The formula is simple: subtract your age from 220 to get your estimated maximum heart rate, then take 60% and 70% of that number. It's not a perfect science — maximum heart rate varies between individuals — but it's a reliable enough starting point for most people.

The practical test for zone 2 is whether you can hold a conversation. If you're too breathless to speak in full sentences, you've gone too hard. If you could comfortably recite a poem, you're probably not working hard enough. Somewhere in between is the sweet spot: a sustainable, slightly uncomfortable effort you could maintain for 30–60 minutes.

Zone 2 work builds your aerobic base, trains your body to use fat as fuel, and is easy enough to recover from quickly. Most people don't do enough of it because it feels too easy. That's the point.