Zone 2 Heart Rate by Age: How to Calculate Yours

Mike HartnettEvidence-Based

7+ years researching longevity protocols. Runs a 20+ supplement daily stack. Built CoreStacks after losing his father to heart disease.

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Zone 2 cardio is the low-intensity aerobic training that Dr. Peter Attia calls the single most important exercise for longevity. Your Zone 2 heart rate range depends on your age and fitness level, but for most people it falls between 60–70% of max heart rate. A 40-year-old would target roughly 108–126 BPM. The most reliable way to find your personal Zone 2 is the “talk test” — you should be able to hold a conversation but not comfortably sing.

Zone 2 Heart Rate by Age (Quick Reference)

Using the standard formula (220 minus age for max heart rate, then 60–70% for Zone 2):

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Important: These are estimates. Individual max heart rates vary significantly. According to Dr. Attia, the 220-minus-age formula can be off by 10–15 BPM in either direction.

For the complete science behind Zone 2 training, see our Zone 2 Training and Longevity Guide.

Better Methods for Finding Your Zone 2

The MAF Method (180 Minus Age)

Dr. Phil Maffetone’s formula is popular in the endurance community: subtract your age from 180, then adjust based on fitness level. For a 40-year-old in average health, the MAF heart rate ceiling would be 140 BPM. According to Maffetone, this method better accounts for individual aerobic fitness than the standard formula.

The Talk Test

Dr. Peter Attia has repeatedly recommended the talk test as the most practical Zone 2 indicator. During Zone 2 exercise, you should be able to maintain a conversation with some effort. If you can sing easily, your intensity is too low. If you cannot talk in complete sentences, you have exceeded Zone 2.

Lactate Testing

The gold standard for Zone 2 identification is blood lactate measurement. According to exercise physiologists, Zone 2 corresponds to a blood lactate level of approximately 1.5–2.0 mmol/L. Dr. Attia uses lactate meters with his patients but acknowledges this is impractical for most people.

Why Zone 2 Is the Longevity Sweet Spot

According to Dr. Attia in Outlive, Zone 2 training is uniquely effective because it targets mitochondrial function. At this intensity, your type I (slow-twitch) muscle fibers are primarily active, and they rely heavily on fat oxidation through mitochondrial respiration.

Regular Zone 2 training, as documented in exercise physiology research, increases mitochondrial density and efficiency, improves fat oxidation capacity (reducing reliance on glucose), enhances insulin sensitivity, lowers resting heart rate and blood pressure, and improves the lactate clearance system.

Dr. Attia recommends 3–4 sessions per week of 45–60 minutes each — a total of approximately 150–200 minutes of Zone 2 per week. See also our breakdown of Peter Attia’s complete longevity protocol.

Common Mistakes With Zone 2 Training

Based on feedback from exercise physiologists and coaches:

• Going too hard: This is the most common mistake. Zone 2 should feel almost too easy, especially for fit individuals. If you are breathing hard, you are likely in Zone 3 or 4.
• Relying only on heart rate: Heart rate can be influenced by caffeine, stress, temperature, and hydration. Use heart rate as a guide alongside perceived exertion.
• Not doing enough volume: According to Dr. Attia, the minimum effective dose is about 150 minutes per week. Many people do one 30-minute session and expect results.
• Ignoring progression: As your fitness improves, you will be able to exercise at a higher pace while staying in Zone 2. This aerobic efficiency improvement is a sign the training is working.

Related reading: the best supplements for heart health

Frequently Asked Questions

Is walking enough for Zone 2?

For many unfit or older adults, brisk walking or incline walking can absolutely reach Zone 2 heart rates. According to exercise physiologists, what matters is reaching the target heart rate range, not the specific activity. As fitness improves, you may need to progress to cycling, jogging, or rowing to stay in Zone 2.

Can I do Zone 2 on a stationary bike?

Yes, cycling is one of the best modalities for Zone 2 training because it is low-impact and allows precise intensity control. Dr. Attia has stated that he personally uses a stationary bike for most of his Zone 2 sessions, often while working or reading.

How do I know if Zone 2 training is working?

According to exercise science literature, the key sign of aerobic improvement is being able to go faster or produce more power at the same heart rate. If after 6–8 weeks your walking pace at 120 BPM has increased, your aerobic base is improving. Other signs include lower resting heart rate, faster heart rate recovery after exercise, and improved metabolic bloodwork.

Frequently Asked Questions

Disclaimer: This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before beginning a new exercise program, especially if you have cardiovascular conditions.