Zonas de Frequência Cardíaca — Calculadora Online Grátis
5 training zones using Karvonen formula
Heart rate training zones help you exercise at the right intensity to achieve specific goals — whether that's building aerobic endurance, burning fat efficiently, or improving cardiovascular fitness. This calculator uses the Karvonen formula, which incorporates your resting heart rate for more personalized zones than simple percentage-of-maximum calculations.
Frequently Asked Questions
Sobre Esta Calculadora
Heart rate zones are intensity ranges tied to specific physiological adaptations. Training consistently in the right zone determines whether you're building aerobic capacity, burning fat, or developing speed — all at different heart rate intensities.
The Karvonen formula improves on simple max-HR percentage methods by using your Heart Rate Reserve (HRR) — the range between resting and maximum heart rate. Because a fit person with a low resting HR has a different physiological capacity than someone with a high resting HR at the same age, the Karvonen method produces more personalized zone boundaries.
A common mistake is training too hard. Research consistently shows that 80% of training volume should be in Zones 1–2 (low intensity), with only 20% in higher zones. This polarized approach builds aerobic base, reduces injury risk, and leads to better long-term performance improvements.
Use as zonas de frequência cardíaca para focar o seu treino aeróbico ou queima de gordura.
Fórmula
Target HR = Resting HR + (% × HRR) HRR = Max HR (220 - age) - Resting HR
Exemplo Resolvido
Heart rate zones for a 32-year-old with resting HR of 58 bpm
Entradas:
- Age: 32
- Resting heart rate: 58 bpm
Passo a Passo:
- Estimated max HR: 220 − 32 = 188 bpm
- Heart Rate Reserve (HRR): 188 − 58 = 130 bpm
- Zone 1 (50–60% HRR): 58 + (0.50×130) to 58 + (0.60×130) = 123–136 bpm
- Zone 2 (60–70% HRR): 136–149 bpm — fat-burning / aerobic base
- Zone 3 (70–80% HRR): 149–162 bpm — aerobic conditioning
- Zone 4 (80–90% HRR): 162–175 bpm — threshold training
- Zone 5 (90–100% HRR): 175–188 bpm — VO2 max intervals
Dicas
- Zone 2 training (60-70% HRR) builds aerobic base and maximizes fat oxidation.
- The 220-age formula has ~10 bpm error margin — a lab VO2 max test gives your true max HR.