Find your Zone 2.
Build a stronger engine.
Zone 2 is the low-and-slow effort where your body burns fat for fuel and your aerobic base grows. Enter your age to get your exact Zone 2 range in beats per minute, then see all five zones at once.
Zone 2 Heart Rate Calculator
Your aerobic zone + all 5 zones in BPM
What Zone 2 training actually is
Zone 2 is the pace you could hold for hours while still holding a conversation. It looks unremarkable, and it's the single most valuable intensity for long-term health and endurance.
Where it sits
Zone 2 is roughly 60–70% of your maximum heart rate. Effort feels easy: nose-breathing, full sentences, "I could keep going." If you're gasping, you've drifted into Zone 3.
Why it works
At this intensity your body burns fat as its main fuel and builds new mitochondria, the engines inside your cells. Over time that means a lower resting heart rate, better recovery and a bigger aerobic base.
How much
Aim for 30 minutes to 2 hours at a time, a few sessions a week. Endurance athletes spend the bulk of their training here. It's the foundation every harder session is built on.
Elite endurance athletes do around 80% of their training in the easy zones, mostly Zone 2, and only 20% hard. Going slower, more often, is how you eventually go faster.
This calculator gives general estimates using the 220−age max-HR formula and the Karvonen (heart-rate-reserve) method. Your true zones depend on genetics, fitness and medication. It is not medical advice. Check with a qualified professional before starting or changing a training program.
Knowing your zone is easy. Staying in it is the work.
Zone 2 is deceptively hard to hold: walk up a hill and you spike into Zone 3; slow down to chat and you drop to Zone 1. Without a live reading, you're guessing.
The Hume Band 2.0 reads your heart rate every second and shows your live zone on your wrist, so every easy session is actually easy, and actually counts.
Everything you need to nail every zone
The Band turns your target range into a workout you can actually follow, and shows you whether your easy days are building you up or wearing you down.
Live heart-rate zones
See your exact BPM and which zone you're in, second by second. A glance at your wrist tells you to ease off or push. No more guessing whether "easy" is actually easy.
Recovery & readiness
Zone 2 only builds you if you recover. The Band reads HRV, resting heart rate and strain overnight to tell you when to train easy and when your body is ready for more.
Coaching that adapts
Your AI coach turns weeks of heart-rate data into simple guidance: how much Zone 2 to add, when to back off, and how your aerobic base is trending over time.
The engine you build in Zone 2 shows up everywhere
A bigger aerobic base doesn't just help you run further. It lowers your resting heart rate, sharpens recovery, steadies your energy through the day and takes strain off your heart for decades to come.
The Band tracks the metrics that prove it's working: resting heart rate trending down, HRV trending up, recovery scores climbing week over week.
Explore the tech →What consistent easy training does for you
Burns fat as fuel
Zone 2 trains your body to reach for fat instead of sugar, improving how efficiently you use energy at rest and in every workout that follows.
Strengthens your heart
Easy aerobic work raises stroke volume and lowers resting heart rate: your heart moves more blood with every beat and works less to do it.
Builds lasting endurance
More mitochondria and denser capillaries mean you can go longer before fatigue, the aerobic base every faster session is built on.
Built by scientists. Trusted by people who train.
of an endurance athlete's weekly training is spent in the easy zones, mostly Zone 2.
continuous heart-rate tracking, so your zones are right whether you're training or resting.
five-star reviews from people who stopped guessing about their training.
"I always trained too hard on easy days. Watching my Zone 2 on the Band changed everything: slower runs, lower resting heart rate, and I'm faster than I've ever been."Verified Hume Band member
Zone 2, heart rate & the Band 2.0
How is my Zone 2 range calculated?
Should I use resting heart rate or just my age?
How do I know if I'm actually in Zone 2?
How does the Hume Band 2.0 track my zones?
Is there a subscription?
You know your Zone 2. Now hit it every single session.
Turn a number on a screen into a live cue on your wrist with the wearable built to extend your lifespan.
Get the Hume Band 2.0 →