Calculadora de Zona de Frequência Cardíaca
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
zonas = 50%, 60%, 70%, 80%, 90% FCmax
About this calculator
The Heart Rate Zone Calculator determines the five training zones based on your maximum heart rate (HRmax). These zones correspond to 50%, 60%, 70%, 80%, and 90% of HRmax, allowing you to adjust exercise intensity for different goals such as fat burning, cardiovascular improvement, or high-performance training.
It works simply: enter your age and resting heart rate (optional). The calculator estimates HRmax using the standard formula (220 minus age) and calculates the lower and upper limits of each zone. For example, zone 1 (50-60%) is ideal for warm-up and recovery, while zone 5 (90-100%) is for maximum effort and intervals.
Use this tool to plan running, cycling, swimming, or any aerobic activity. It helps prevent overtraining and optimize performance, whether you are a beginner or an athlete. Remember that actual HRmax may vary, and an exercise stress test is recommended for greater accuracy.
Important precautions: the 220 minus age formula is a general estimate and may not be accurate for everyone, especially for highly trained individuals or those with heart conditions. Consult a doctor before starting an intense exercise program. Monitor your exertion signs and adjust zones according to your perceived effort.
Frequently asked questions
What is the difference between heart rate zones?
Each zone represents an intensity range: zone 1 (50-60%) for recovery, zone 2 (60-70%) for fat burning, zone 3 (70-80%) for aerobic conditioning, zone 4 (80-90%) for anaerobic threshold, and zone 5 (90-100%) for maximum effort.
Do I need to know my resting heart rate?
It is not required. If not provided, the calculator uses only the estimated HRmax. Resting heart rate can refine the percentage calculation but is not essential.
Does this calculator work for any age?
Yes, the formula works for adults aged 18 to 70. For children or seniors, consult a doctor, as the estimate may be less accurate.
How do I know if I am in the correct zone during training?
Use a heart rate monitor or check your pulse manually. Adjust intensity to keep your heart rate within the desired range.
Can I use these zones for weight training?
These zones are more suitable for continuous aerobic exercise. In weight training, heart rate varies widely, so use them as a general reference, not as a rule.