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Calcolatore delle zone cardiache

Calcola tutte le 5 zone di allenamento dalla frequenza cardiaca massima.

Introduzione

Heart Rate Zone Calculator — Calculate all 5 heart rate training zones from your maximum heart rate. Enter Age to get an instant, accurate result.

Formula

Max HR = 208 − 0.7×age (Tanaka formula). Zones are set as percentages of max HR: Zone 1 (50-60%), Zone 2 (60-70%), Zone 3 (70-80%), Zone 4 (80-90%), Zone 5 (90-100%), following standard ACSM zone conventions.

Passo dopo passo

  1. Enter the Age.
  2. Click Calculate to see your result instantly.

Esempio pratico

Example: With Age = 30, the Heart Rate Zone Calculator gives Max Hr: 187, Zones: 94, 112, 112, 131, 131, 150, 150, 168, 168, 187.

Domande Frequenti

What is each zone used for?
Lower zones (1-2) build aerobic base and aid recovery; middle zones (3) improve cardiovascular fitness; upper zones (4-5) build speed and anaerobic capacity.
Should I train in the same zone every workout?
No — most training plans mix zones across the week, spending most time in easier zones and limited time at high intensity.
What inputs does the Heart Rate Zone Calculator need?
You'll need to provide: Age. All fields use sensible defaults, so you can see a working example immediately and then adjust the values to match your own numbers.
How accurate is the Heart Rate Zone Calculator?
The Heart Rate Zone Calculator applies the formula exactly as calculated — Max HR = 208 − 0.7×age (Tanaka formula). Zones are set as percentages of max HR: Zone 1 (50-60%), Zone 2 (60-70%), Zone 3 (70-80%), Zone 4 (80-90%), Zone 5 (90-100%), following standard ACSM zone conventions. — so results are precise for the inputs you provide. Accuracy depends on entering correct, realistic input values.
Is this a medical diagnosis?
No. The Heart Rate Zone Calculator provides an estimate based on standard formulas and general population data, not a medical diagnosis or personalized clinical advice. Individual results can vary — consult a doctor or other qualified healthcare provider for medical concerns.
Is the Heart Rate Zone Calculator free to use?
Yes, the Heart Rate Zone Calculator is completely free, requires no signup, and runs instantly in your browser.

Informazioni su Calcolatore delle zone cardiache

The Heart Rate Zone Calculator uses a real, verifiable formula — Max HR = 208 − 0.7×age (Tanaka formula). Zones are set as percentages of max HR: Zone 1 (50-60%), Zone 2 (60-70%), Zone 3 (70-80%), Zone 4 (80-90%), Zone 5 (90-100%), following standard ACSM zone conventions. — so results are accurate every time, not an approximation.