Training calculators
Estimate weekly Zone 2 minutes, per-session duration, and Zone 2 mileage from your available training time and easy-training share.
Updated 2026-06-04
Zone 2 weekly volume estimate
Estimate weekly Zone 2 minutes, session length, and mileage from your available aerobic time and target easy-training share.
Starting point
Zone 2 per week
180 min
3 hours
Per Zone 2 session
60 min
3 sessions
Estimated mileage
15 mi
24.1 km
Mileage per session
5 mi
8 km
Guideline comparison
Inside the common adult moderate-intensity aerobic guideline range.
Training load
Use this as planning math, then adjust for fatigue, soreness, sleep, terrain, and heat.
Pace assumption
Mileage changes when your real Zone 2 pace changes. Recalculate after fitness, terrain, or weather shifts.
How it works
Use this calculator to turn a weekly aerobic training target into practical Zone 2 minutes, session length, and estimated mileage. It is planning math, not a medical prescription, so adjust the output to match your recovery and training history.
How to use it
- Enter your total weekly aerobic training time in minutes.
- Choose the share of that time you want to spend at Zone 2 or easy conversational effort.
- Enter your planned number of Zone 2 sessions and your usual Zone 2 pace in minutes per mile.
- Use the weekly minutes, per-session minutes, and mileage estimate to plan the week, then revise after real workout feedback.
Questions
How much Zone 2 should I do per week?
For general health, 150-300 minutes of moderate aerobic activity per week is the common guideline range. Endurance athletes may do more, often by making most weekly training easy, but the right amount depends on recovery and total training volume.
Does all moderate activity count as Zone 2?
Not exactly. The public-health moderate-intensity range overlaps with practical Zone 2, but Zone 2 is usually anchored to controlled aerobic effort below a major threshold. The talk test helps keep the estimate honest.
Why does the calculator ask for pace?
Time is the main Zone 2 target. Pace only converts that time into estimated mileage, so the mileage should change when terrain, weather, fatigue, or fitness changes your real conversational pace.