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Calculadora de Zonas de Frequência Cardíaca

Calcula as 5 zonas de treino a partir da sua frequência cardíaca máxima.

Introdução

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

Fórmula

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 a passo

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

Exemplo do mundo real

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

Perguntas Frequentes

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.

Sobre a Calculadora de Zonas de Frequência Cardíaca

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.