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Calculadora de Zonas de Treino

Calcule as zonas de frequência cardíaca de treino usando a fórmula de Tanaka.

Introdução

Training Zones Calculator — Calculate heart rate training zones using the Tanaka formula. Enter Age, Known HRmax (optional, leave blank to estimate) to get an instant, accurate result.

Fórmula

Tanaka formula (Tanaka, Monahan & Seals, 2001): HRmax = 208 − 0.7 × age (or your own tested max HR, if known). Zones are then set as percentage bands of HRmax: Zone 1 50–60%, Zone 2 60–70%, Zone 3 70–80%, Zone 4 80–90%, Zone 5 90–100%.

Passo a passo

  1. Enter the Age.
  2. Enter the Known HRmax (optional, leave blank to estimate).
  3. Click Calculate to see your result instantly.

Exemplo do mundo real

Example: With Age = 30, the Training Zones Calculator gives Hr Max: 187, Zone 1: 94, 112, Zone 2: 112, 131.

Perguntas Frequentes

How is this different from the classic "220 − age" formula?
The older 220−age (Fox) formula is a widely used rule of thumb, but research by Tanaka, Monahan & Seals (2001) found 208−0.7×age fits measured max heart rate more accurately across a broad age range, especially for older adults.
Should I use my estimated or tested max heart rate?
A directly tested max HR (from a supervised max-effort test) is more accurate for your individual physiology — use the age-based estimate only when a tested value isn't available.
Which zone should I train in?
It depends on your goal: Zones 1–2 build aerobic base and aid recovery, Zone 3 is tempo/moderate effort, and Zones 4–5 target high-intensity and peak performance work.
What inputs does the Training Zones Calculator need?
You'll need to provide: Age, Known HRmax (optional, leave blank to estimate). 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 Training Zones Calculator?
The Training Zones Calculator applies the formula exactly as calculated — Tanaka formula (Tanaka, Monahan & Seals, 2001): HRmax = 208 − 0.7 × age (or your own tested max HR, if known). Zones are then set as percentage bands of HRmax: Zone 1 50–60%, Zone 2 60–70%, Zone 3 70–80%, Zone 4 80–90%, Zone 5 90–100%. — so results are precise for the inputs you provide. Accuracy depends on entering correct, realistic input values.
Is the Training Zones Calculator free to use?
Yes, the Training Zones Calculator is completely free, requires no signup, and runs instantly in your browser.

Sobre a Calculadora de Zonas de Treino

The Training Zones Calculator uses a real, verifiable formula — Tanaka formula (Tanaka, Monahan & Seals, 2001): HRmax = 208 − 0.7 × age (or your own tested max HR, if known). Zones are then set as percentage bands of HRmax: Zone 1 50–60%, Zone 2 60–70%, Zone 3 70–80%, Zone 4 80–90%, Zone 5 90–100%. — so results are accurate every time, not an approximation.