Calculadora de Limiar Anaerobico
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
AT ≈ FC_max × 0,85 | FC_max = 220 − idade
About this calculator
The Anaerobic Threshold Calculator estimates the point where the body starts producing lactic acid faster than it can remove it during exercise. This threshold is approximated as 85% of the maximum heart rate. The calculation uses the formula HR_max = 220 − age, then multiplies by 0.85. The result is a value in beats per minute (bpm).
This tool is useful for athletes and fitness enthusiasts who want to train in the anaerobic threshold zone, improving endurance and performance in sports like running, cycling, and swimming. Knowing this value helps adjust workout intensity, avoiding overexertion or insufficient effort.
It is important to remember that the 220 − age formula is a general estimate and may not be accurate for individuals with heart conditions, medication use, or well-trained athletes. The actual anaerobic threshold can vary between 80% and 90% of HRmax. Consult a fitness professional or doctor for more precise assessments.
To use the calculator, enter your age in years. The result is given in bpm. Use this value as a reference for high-intensity interval training or continuous threshold training. Monitor your heart rate during exercise with a heart rate monitor to ensure you are in the target zone.
Frequently asked questions
What is the anaerobic threshold?
It is the point during exercise where lactic acid production exceeds removal, leading to muscle fatigue. It is used to define training intensities.
Is the 220 − age formula accurate for everyone?
No, it is a general estimate. It can vary with fitness level, genetics, and health. Athletes may have different HRmax.
How to use the result in training?
Train at 85% of HRmax (the calculated value) to improve anaerobic endurance. Use a heart rate monitor for control.
What is the difference between anaerobic threshold and VO2 max?
The anaerobic threshold is a percentage of HRmax; VO2 max measures maximum oxygen consumption. Both are used for training prescription.
Can I use this calculator if I take blood pressure medication?
Consult a doctor. Medications can alter heart rate, making the estimate inaccurate.