YUTHI Calculator · Sport · Longevity
Zone 2 Heart Rate
Zone 2 is the most important training zone for Longevity: building mitochondria, fat metabolism and cardiovascular health. Peter Attia and Iñigo San Millán recommend 3–4 sessions of 45 min per week.
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Your Zone 2 heart rate
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bpm
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Practical check (talk test): in Zone 2 you can still speak in full sentences, but no longer sing. If you are gasping for air, you are too high. If you can chat normally, it is too low.
Training recommendation (Attia/San Millán): 3–4× per week, 45–60 min in Zone 2. Suitable: brisk walking, easy jogging, steady cycling. Keep a constant heart rate – no spikes.
The three methods give different results. A lactate test (threshold test) or spiroergometry is most accurate — ask a sports medicine practice near you.
Methods: Tanaka-% HRmax: 60–70 % of (208 − 0.7 × age). MAF (Maffetone): 180 − age ± training status, ± 5 bpm. Karvonen: HRrest + 60–70 % × (HRmax − HRrest). · Sources: Maffetone PB. The MAF Heart Rate Formula. 1980; Attia P. Outlive: The Science and Art of Longevity. 2023; San Millán I, Brooks GA. Assessment of metabolic flexibility. Sports Med. 2018.