Treino Zona 2
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
Z2
About this calculator
The Treino Zona 2 calculator is a valuable tool for runners seeking to optimize their training sessions.
It works based on the maximum heart rate percentage (FCmax), calculated as 60 to 70% of the maximum heart rate.
This calculator is ideal for use during extra running training, when the goal is to maintain a steady pace and achieve a balance between intensity and durability.
Remember to consider individual physical adaptation, climate conditions and the athlete's experience when using this calculator.
Frequently asked questions
What is FCmax?
FCmax is the maximum heart rate you can achieve during intense exercise. It is calculated based on age and physical condition.
When should I use the Treino Zona 2 calculator?
Use the Treino Zona 2 calculator during extra running training sessions, when the goal is to maintain a steady pace and achieve a balance between intensity and durability.
Can I use the Treino Zona 2 calculator if I'm a beginner?
Yes, you can use the Treino Zona 2 calculator, but keep in mind that FCmax may vary depending on individual physical adaptation. It's recommended to consult a healthcare professional before starting any training program.
What happens if I exceed the intensity of the training session?
If you exceed the intensity of the training session, reduce the intensity immediately and avoid injuries. Remember that safety is paramount during training sessions.
Can I use the Treino Zona 2 calculator on different terrain?
Yes, you can use the Treino Zona 2 calculator on different terrain, provided you consider climate conditions and terrain resistance.