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Calculadora Zonas Cardíacas

Introduza a idade para ver a FC máxima estimada e cinco zonas de treino.

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years
bpm

Updates as you type

Resultado

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A fórmula

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.

Max HR ≈ 220 − age · Karvonen: Target = (Max − Rest) × % + Rest

Exemplo resolvido

  1. Age 30 → max HR ≈ 190 bpm
  2. Zone 2 (60–70%): 114–133 bpm
  3. With rest HR 60: Karvonen Z2 ≈ 138–151 bpm

Resultado: Zone table for age 30

Using heart rate zones

Zones structure aerobic training — easy days easy, hard days hard.

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.

Factos interessantes

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.

Perguntas frequentes

This calculator estimates 220 − your age in years. A 35-year-old gets ~185 bpm — individual tests may differ.

Zone 2 is often labeled “fat burning” because fat supplies more energy at moderate intensity — total calorie burn still rises at higher zones.

Target HR = (max HR − resting HR) × intensity% + resting HR. It uses heart rate reserve instead of simple % max.

No. Cardiac patients and people on HR-limiting medications should follow clinician or cardiologist guidance.

Referências

  1. Physical activity and cardiovascular health (ACSM) — American College of Sports Medicine Exercise intensity and HR context.
  2. Age-predicted maximal heart rate (Fox et al.) — Journal of Applied Physiology 220 − age regression source.