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Calculadora de Frequencia Cardiaca Alvo

Calcule sua zona de frequencia cardiaca alvo para exercicios com base na idade e objetivos de treino.

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Resultado

Insira os valores acima e clique em Calcular para ver seu resultado.

Assistente IA

Perguntar sobre esta calculadora

Posso ajudar a entender a formula de calculadora de frequencia cardiaca alvo, interpretar seus resultados e responder perguntas de acompanhamento.

Tente perguntar

Our AI assistant provides general estimates and advice only. Please consult a qualified healthcare professional before making any health-related decisions.

Formula

#
Formula principal
THR=(220−Age)×Intensity %\text{THR} = (220 - \text{Age}) \times \text{Intensity \%}

Como funciona: Estima a frequencia cardiaca maxima (220 - idade) e calcula as zonas de treino como porcentagem dessa maxima.

Exemplo Resolvido

Idade 30: FC max = 190. Zona de queima de gordura (60-70%) = 114-133 BPM. Zona cardio (70-80%) = 133-152 BPM.

Heart Rate Training Zones by Age

Target heart rate zones calculated using the standard formula (220 minus age). Each zone targets different fitness goals from fat burning to maximum performance.

AgeMax HRZone 1: Warm-up (50-60%)Zone 2: Fat Burn (60-70%)Zone 3: Cardio (70-80%)Zone 4: Threshold (80-90%)Zone 5: Max (90-100%)
20200100-120120-140140-160160-180180-200
3019095-114114-133133-152152-171171-190
4018090-108108-126126-144144-162162-180
5017085-102102-119119-136136-153153-170
6016080-9696-112112-128128-144144-160
7015075-9090-105105-120120-135135-150

Max HR estimated using 220 minus age. The Karvonen method (which factors in resting heart rate) provides more personalized zones. Zone 2 (60-70%) is optimal for sustained fat burning. Zone 3-4 (70-90%) builds cardiovascular endurance. Zone 5 should only be sustained for short intervals. For educational reference only.

Perguntas Frequentes

O que e frequencia cardiaca alvo?

E a faixa de batimentos por minuto ideal para o seu objetivo de exercicio: queima de gordura, condicionamento cardio ou treino de alta intensidade.

Quais sao as zonas de treino?

Zona 1 (50-60%): recuperacao. Zona 2 (60-70%): queima de gordura. Zona 3 (70-80%): cardio aerobico. Zona 4 (80-90%): limiar anaerobico. Zona 5 (90-100%): esforco maximo.

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