Zone 2 is the aerobic training zone that sits at 65–75% of your maximum heart rate. It's the intensity where your body relies primarily on fat for fuel, your breathing is elevated but controlled, and you can still hold a conversation. Despite feeling easy, it's the zone that builds the aerobic engine underlying all cycling performance.
Zone 2 training has surged in popularity because of its role in building mitochondrial density — the cellular machinery that converts oxygen into energy. More mitochondria means more aerobic capacity, better fat metabolism, and faster recovery between hard efforts. It's the foundation that makes every other zone more effective.
The simplest method uses your maximum heart rate (HR max): Zone 2 = 65–75% of HR max. If your HR max is 180 bpm, your lower Zone 2 boundary is 180 × 0.65 = 117 bpm and your upper Zone 2 boundary is 180 × 0.75 = 135 bpm. Use the calculator above to get your exact Zone 2 range alongside all five training zones.
Don't know your max heart rate? The most common estimate is 220 minus your age, though this is an approximation. A more accurate method is performing a maximal effort test — a 5-minute all-out effort on a climb or on a trainer after a proper warm-up.
These are estimates based on the 220-minus-age formula. Individual HR max varies — use the calculator above for a personalised result.
These are estimates based on the 220-minus-age formula. Individual HR max varies — use the calculator above for a personalised result.
| Age | Est. HR Max | Zone 2 Lower (65%) | Zone 2 Upper (75%) |
|---|---|---|---|
| 20 | 200 bpm | 130 bpm | 150 bpm |
| 25 | 195 bpm | 127 bpm | 146 bpm |
| 30 | 190 bpm | 124 bpm | 143 bpm |
| 35 | 185 bpm | 120 bpm | 139 bpm |
| 40 | 180 bpm | 117 bpm | 135 bpm |
| 45 | 175 bpm | 114 bpm | 131 bpm |
| 50 | 170 bpm | 111 bpm | 128 bpm |
| 55 | 165 bpm | 107 bpm | 124 bpm |
| 60 | 160 bpm | 104 bpm | 120 bpm |
Zone 2 heart rate is 65–75% of your maximum heart rate. For most cyclists, this falls between 110–145 bpm depending on age and fitness level. Use the calculator at the top of this page to find your exact Zone 2 range.
Enter your maximum heart rate into the calculator above. If you don't know your max HR, use the estimate of 220 minus your age as a starting point. Multiply the result by 0.65 (lower boundary) and 0.75 (upper boundary) to get your Zone 2 range.
Most cycling coaches, including our World Tour coaches at ProCyclingCoaching, recommend that 70–80% of your total weekly training time is spent in Zone 2. For a cyclist training 8 hours/week, that’s roughly 5.5–6.5 hours in Zone 2. Beginners can start with 3–4 hours and build from there.
Yes — Zone 2 is often called the fat burning zone because your body uses fat as its primary fuel source at this intensity. However, its most important benefit for cyclists is the development of mitochondrial density and aerobic base, which improves performance at all intensities over time.
Zone 2 (65–75% HR max) is sustainable for hours and primarily aerobic. Zone 3, or Tempo (83–87% HR max), is “comfortably hard” — you’re working clearly but can still sustain it for 30–90 minutes. Zone 2 workouts leave you fresh the next day, while Zone 3 accumulates fatigue faster. Many cyclists make the mistake of doing most rides in Zone 3 (“grey zone”) instead of Zone 2, limiting their long-term aerobic development.
Absolutely. Zone 2 training is particularly effective on a stationary bike or trainer because you can hold a precise, constant effort without interruptions from traffic or terrain. Use a heart rate monitor and keep your HR within your Zone 2 range throughout the session.
If you struggle to keep your heart rate in Zone 2 without slowing to a crawl, it’s a sign your aerobic base needs development — which is exactly what Zone 2 training builds. This is normal for newer cyclists. Slow down, lower resistance, and be patient. After 8–12 weeks of consistent Zone 2 work, you’ll find you can ride significantly faster at the same heart rate.
