Heart Rate Training Zone (Karvonen)

Calculate your ideal heart rate for each training zone.

Created by: Renato Passos, Eng. de Software
Reviewed by: Renato Passos, Eng. de Software

Last updated: Apr 18, 2026

Medical disclaimer. This tool is informational and educational. See full disclaimer

About this tool

Fórmula de Karvonen: FC_alvo = FC_repouso + % × (FC_máx − FC_repouso). FC máxima estimada por 220 − idade (Haskell, simplificação clássica).

Zonas de treino: Z1 (50–60%) recuperação, Z2 (60–70%) aeróbico leve, Z3 (70–80%) aeróbico moderado, Z4 (80–90%) limiar, Z5 (90–100%) VO2 máx. Para atletas, use FC_máx medida em teste ergométrico.

Medical disclaimer

This tool is informational and educational. It does not constitute medical diagnosis, prescription or treatment advice, nor is it a substitute for care from a licensed physician. Input data is processed locally in your browser and is never sent to our servers, in line with HIPAA (US) and GDPR (EU) principles for health data minimization. For any health concern, consult a licensed physician (MD/DO) or your national health service. In emergencies in the US dial 911; in the EU dial 112.

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