Zone 2 Calculator
Find your Zone 2 range for aerobic base training.
Result
Zone 2 (HR)
114–133 bpm
60–70% of max HR
The feel
Conversational — you can talk in full sentences
What it means
Zone 2 is easy, aerobic, conversational riding — the foundation of endurance fitness. It builds your ability to burn fat, grows mitochondria and capillaries, and lets you absorb bigger training loads without excess fatigue.
The classic mistake is riding Zone 2 too hard. If you can't hold a conversation, you've drifted into Zone 3. Most riders should spend the majority of their weekly hours here.
Let the app do this for you
Ride & Run Lab calculates all of this automatically from your real rides — plus an AI coach, form & fitness tracking and segments. $5/month.