Zone 2 Heart Rate for a 47-Year-Old
A 47-year-old training in Zone 2 should target roughly 105–123 bpm, calculated as 60–70% of an estimated HRmax of 175. This is the aerobic-base zone where mitochondrial density, fat oxidation and stroke volume adapt most strongly — and the intensity you can hold in full conversation for 60–90 minutes.
Your Zone 2 Range
60% of 175 = 105 bpm. 70% of 175 = 123 bpm. Stay inside this band for easy aerobic development.
| Zone |
Name |
% HRmax |
BPM (age 47) |
| 1 | Recovery | 50–60% | 88–105 |
| 2 | Endurance | 60–70% | 105–123 |
| 3 | Aerobic | 70–80% | 123–140 |
| 4 | Threshold | 80–90% | 140–158 |
| 5 | Maximum | 90–100% | 158–175 |
Karvonen Adjustment (Personalised)
If you know your resting heart rate, Karvonen gives a more accurate Zone 2. Example for a 47-year-old with RHR 60: Zone 2 = 60 + (175 − 60) × (0.60 to 0.70) = 129–141 bpm.
Weekly Structure at Age 47
Most recreational athletes get the biggest return from 3–5 Zone 2 sessions of 45–75 minutes per week, plus one Zone 4 session for lactate-threshold stimulus. Sleep quality and recovery capacity become the limiter — not intensity.
Related Age & Sport Pages
Frequently Asked Questions
What is the ideal Zone 2 heart rate for a 47-year-old?
A 47-year-old should aim for approximately 105–123 bpm in Zone 2, calculated as 60–70% of an estimated HRmax of 175 bpm (Tanaka).
How does resting heart rate change my Zone 2?
Using the Karvonen method with a resting HR of 60, a 47-year-old's Zone 2 becomes approximately 129–141 bpm. Karvonen is generally more accurate than %HRmax for trained athletes.
How often should a 47-year-old train in Zone 2?
Most research supports 3–5 Zone 2 sessions of 45–75 minutes per week, plus one Zone 4 threshold session. Recovery capacity becomes the main limiter as you age, not intensity.
How do I know I am in Zone 2 without a heart rate monitor?
Use the talk test: in Zone 2 you should be able to speak in full sentences comfortably. If you can only manage short phrases, you have drifted into Zone 3 or 4.
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