Calcolatore Zone Cardiache
Inserisci l'età per vedere la FC massima stimata e le cinque zone di allenamento.
Calcola
Calcola
Risultato
La formula
Estimated max HR uses the common 220 − age formula (Fox et al.). Five zones use % max HR: Z1 50–60%, Z2 60–70%, Z3 70–80%, Z4 80–90%, Z5 90–100%. With resting HR, the Karvonen method sets target = (max − rest) × intensity + rest.
Esempio svolto
- Age 30 → max HR ≈ 190 bpm
- Zone 2 (60–70%): 114–133 bpm
- With rest HR 60: Karvonen Z2 ≈ 138–151 bpm
Risultato: Zone table for age 30
Come usare le zone cardiache
Le zone danno struttura all'allenamento aerobico: i giorni facili restano facili, quelli duri restano duri.
220 − age
Simple but individual max HR varies ±10–12 bpm. Lab or field tests refine it; 220 − age is a starting estimate cited in ACSM materials.
Five-zone model
Zone 1 recovery, Zone 2 aerobic base, Zone 3 tempo, Zone 4 threshold, Zone 5 VO₂ max. Most endurance training accumulates in Z1–Z2 with selective Z3–Z5 work.
Karvonen advantage
Heart rate reserve (max − resting) personalizes targets for fit people with low resting HR — otherwise % max HR is simpler.
Fatti interessanti
Not exact for everyone
Max HR does not drop precisely 1 bpm per birthday. Medications (beta blockers) blunt HR response — zones may not apply.
Polarized training
Many endurance programs emphasize lots of easy Z1–Z2 plus small doses of Z4–Z5, with less moderate “gray zone” time.
220 − age origin
Popularized from Fox et al. (1971) regression — convenient though individual variance is large.
Resting HR context
Lower resting HR often reflects aerobic fitness. Karvonen uses that reserve to set targets.
Pairs with pace
Runners often cross-check HR zones with pace from a running pace calculator for race planning.
Domande frequenti
Questo calcolatore stima 220 − la tua età in anni. A 35 anni si ottengono circa 185 bpm — i test individuali possono differire.
La zona 2 viene spesso definita “brucia grassi” perché a intensità moderata il grasso contribuisce di più all'energia — ma il dispendio calorico totale aumenta comunque nelle zone più alte.
FC target = (FC max − FC a riposo) × intensità% + FC a riposo. Usa la riserva cardiaca invece della semplice % della FC massima.
No. Le persone con patologie cardiache o in terapia che limita la FC devono seguire le indicazioni del medico o del cardiologo.
Riferimenti
- Physical activity and cardiovascular health (ACSM) Exercise intensity and HR context.
- Age-predicted maximal heart rate (Fox et al.) 220 − age regression source.