Fitness

Calculate Your Heart Rate Training Zones

Built by Kevin Glover · @gloverbuilds · Verified formula

Find your 5 training zones based on max heart rate. Optimize fat burn, endurance, and performance.

📅 Updated April 2026 ✅ Formula verified 📖 4 min read 🆓 Free · No sign-up

In this article

The 5 Heart Rate Zones
The 80/20 Rule

As 5 Zonas

Zona 1 (50-60% FC máx): recuperação. Zona 2 (60-70%): endurance, conversa confortável. Zona 3 (70-80%): tempo. Zona 4 (80-90%): limiar. Zona 5 (90-100%): esforço máximo. O segredo dos atletas de elite: 80% do treino em Zonas 1-2, só 20% em 3-5.

FC Máxima

Fórmula clássica: 220 - idade. Aos 35: 185 bpm. Variação individual: ±10-15 bpm. Fórmula de Tanaka (mais precisa): 208 - (0,7 × idade). Relógios com sensor óptico (Garmin, Apple Watch) facilitam o monitoramento em tempo real.

⚡ CalcWolf Insight

Resting heart rate is one of the best indicators of cardiovascular fitness. Average is 60-80 bpm. Fit individuals: 50-60 bpm. Elite endurance athletes: 35-50 bpm. A decreasing resting heart rate over weeks of training is one of the most reliable signs that your fitness is improving.

Frequently asked questions

Qual zona para queimar gordura?▾

Zona 2 queima maior % de gordura como combustível. Mas zonas altas queimam mais calorias totais. Para emagrecer: calorias totais importam mais.

Por que 80% leve?▾

Zona 2 constrói a base aeróbia sem acumular fadiga. Treinar sempre intenso causa overtraining e lesões.

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Kevin Glover · @gloverbuilds

Founder, CalcWolf · GLVTS · Blickr

All formulas sourced from primary references — IRS publications, peer-reviewed research, and official standards. Results are tested against independent reference calculators before publishing. Rates and brackets updated when official sources change. Editorial policy →