Zone 2 心率:如何找到并训练你真正的 Zone 2

Roughly 60 to 70 percent of your maximum heart rate. If your max is about 190, that puts zone 2 somewhere near 114 to 133 beats per minute. Those numbers are a starting estimate, not a verdict. The more reliable test is how you feel: zone 2 is the effort where you can still hold a conversation in full sentences. Your true range can sit a little above or below the formula, which is why the talk test usually beats the math.

The quick way is to estimate your maximum heart rate as 220 minus your age, then take 60 to 70 percent of it. A more individualized method is the Karvonen, or heart-rate reserve, formula, which folds in your resting heart rate: target = restingHR + 0.6 to 0.7 times (maxHR minus restingHR). Both are estimates built on population averages, so treat the result as a window to test against the talk test, not a hard line.

Most people building an aerobic base aim for 30 to 60 minutes of continuous zone 2 per session. The benefit comes from sustained time at the right effort, so a longer easy session does more than a short one. Across a week, a few hours total in zone 2 is a common target, built up gradually rather than all at once.

They overlap but they are not the same idea. Zone 2 is a training intensity defined by heart rate, and at that effort your body does rely heavily on fat for fuel. The wearable label "fat burn zone" points at a similar range, but burning a higher percentage of fat during a session is not the same as losing more body fat overall, which depends on total energy balance across days. Train zone 2 for the aerobic adaptations, not as a weight-loss shortcut.

For most people, two to four zone 2 sessions a week builds a strong aerobic base while leaving room for recovery and the occasional harder effort. Endurance athletes often spend the majority of their weekly training time at this easy intensity. Consistency over months matters far more than any single session, so a sustainable cadence you can hold beats a heavy week you cannot repeat.