Calculadora de Frequencia Cardiaca — Formula

## Maximum Heart Rate Formula

**Max HR = 220 - Age**

This is the most widely used formula for estimating maximum heart rate.

### Heart Rate Zones

| Zone | % of Max | Purpose |
|---|---|---|
| 1 | 50-60% | Warm up, recovery |
| 2 | 60-70% | Fat burning |
| 3 | 70-80% | Aerobic / cardio |
| 4 | 80-90% | Anaerobic threshold |
| 5 | 90-100% | Maximum effort |

Exemplo Resolvido

A 30-year-old person.

  1. Max HR = 220 - 30 = 190 bpm
  2. Zone 2 (fat burn) = 190 x 0.60 = 114 bpm to 190 x 0.70 = 133 bpm
  3. Zone 3 (cardio) = 190 x 0.70 = 133 bpm to 190 x 0.80 = 152 bpm