Zone 2 training is the holy grail of metabolic health and longevity. It's the intensity where your body builds mitochondria and burns fat with maximum efficiency. But finding your exact Zone 2 requires precision. Our calculator uses the Karvonen Formula, which accounts for your resting heart rate for superior accuracy.
Why Biohackers Obsess Over "Zone 2"
Zone 2 is defined as the highest metabolic output you can sustain while keeping lactate levels below 2 mmol/L. In this zone, you are training your Type 1 (slow-twitch) muscle fibers to utilize oxygen and fat more efficiently.
❤️ HEART RATE ANALYZER
Karvonen Method (Gold Standard)
Understanding Your 5 Zones
Zone 1: Recovery (50-60%)
Very light effort. Used for warm-ups, cool-downs, and active recovery. Improves blood flow without fatigue.
Zone 2: The "Biohacker Zone" (60-70%)
You should be able to hold a conversation, but it should feel slightly strained. This is where mitochondrial biogenesis happens. Aim for 150-180 minutes per week here.
Zone 5: VO2 Max (90-100%)
Maximum effort. Sustainable for only a few minutes. Crucial for increasing your aerobic ceiling and "engine size".