Estimate your maximum heart rate: 220 minus your age
Calculate 60% of your maximum heart rate
Calculate 70% of your maximum heart rate
Your Zone 2 heart rate is the range between those two values
Example: age 30
Maximum heart rate: 220 – 30 = 190 bpm
Zone 2 range: 114 to 133 bpm
Use a heart rate monitor to track your pulse during exercise
Adjust based on personal fitness, medications, and medical conditions