{"id":209,"date":"2026-06-22T06:11:04","date_gmt":"2026-06-22T09:11:04","guid":{"rendered":"https:\/\/www.treinebr.com.br\/?p=209"},"modified":"2026-06-22T16:58:35","modified_gmt":"2026-06-22T19:58:35","slug":"informacoes-sobre-zonas-de-treinamento-e-percepcao","status":"publish","type":"post","link":"https:\/\/www.treinebr.com.br\/index.php\/2026\/06\/22\/informacoes-sobre-zonas-de-treinamento-e-percepcao\/","title":{"rendered":"Informa\u00e7\u00f5es sobre Zonas de Treinamento e Percep\u00e7\u00e3o"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"550\" height=\"380\" src=\"https:\/\/www.treinebr.com.br\/wp-content\/uploads\/2026\/06\/zonas_treinamento.png\" alt=\"\" class=\"wp-image-207\" srcset=\"https:\/\/www.treinebr.com.br\/wp-content\/uploads\/2026\/06\/zonas_treinamento.png 550w, https:\/\/www.treinebr.com.br\/wp-content\/uploads\/2026\/06\/zonas_treinamento-300x207.png 300w\" sizes=\"auto, (max-width: 550px) 100vw, 550px\" \/><figcaption class=\"wp-element-caption\"><strong>Figura 1: Onde encontrar a zonas de treinamento no <a href=\"https:\/\/app.trainingpeaks.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Training Peaks<\/a><\/strong><\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Caros atletas,<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o preciso dizer que o controle da intensidade dos treinos \u00e9 algo muito importante. Por outro lado, medir essa intensidade nem sempre \u00e9 uma tarefa f\u00e1cil, pois, al\u00e9m do desgaste f\u00edsico, tamb\u00e9m existe o desgaste mental causado pelos treinos.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p class=\"wp-block-paragraph\">Caros atletas,<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o preciso dizer que o controle da intensidade dos treinos \u00e9 algo muito importante. Por outro lado, medir essa intensidade nem sempre \u00e9 uma tarefa f\u00e1cil, pois, al\u00e9m do desgaste f\u00edsico, tamb\u00e9m existe o desgaste mental causado pelos treinos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uma ferramenta que nos ajuda bastante nesse processo \u00e9 a utiliza\u00e7\u00e3o das <strong>zonas de treinamento<\/strong>. Nessas tabelas encontramos n\u00e3o apenas a frequ\u00eancia card\u00edaca ou a pot\u00eancia-alvo, mas tamb\u00e9m a percep\u00e7\u00e3o subjetiva de esfor\u00e7o e algumas sensa\u00e7\u00f5es que podem auxiliar principalmente os atletas que ainda est\u00e3o iniciando seus treinamentos.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"670\" height=\"430\" src=\"https:\/\/www.treinebr.com.br\/wp-content\/uploads\/2026\/06\/zonas_fc.png\" alt=\"\" class=\"wp-image-210\" srcset=\"https:\/\/www.treinebr.com.br\/wp-content\/uploads\/2026\/06\/zonas_fc.png 670w, https:\/\/www.treinebr.com.br\/wp-content\/uploads\/2026\/06\/zonas_fc-300x193.png 300w\" sizes=\"auto, (max-width: 670px) 100vw, 670px\" \/><figcaption class=\"wp-element-caption\"><strong>Figura 2: Zonas baseadas em frequ\u00eancia card\u00edaca<\/strong><\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Primeiramente, sempre trabalhamos com uma frequ\u00eancia card\u00edaca (FC), pot\u00eancia ou percep\u00e7\u00e3o de esfor\u00e7o como alvo. Muitas vezes, associamos um dado ao outro, combinando informa\u00e7\u00f5es subjetivas e objetivas, ou seja, relacionando o esfor\u00e7o f\u00edsico com a percep\u00e7\u00e3o individual do atleta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para facilitar essa interpreta\u00e7\u00e3o, utilizamos as <strong>ZONAS DE TREINAMENTO<\/strong>, que associam os valores de frequ\u00eancia card\u00edaca e\/ou pot\u00eancia \u00e0 percep\u00e7\u00e3o de esfor\u00e7o. Ap\u00f3s diversas pesquisas e experi\u00eancias pr\u00e1ticas, optamos por trabalhar com um modelo baseado em <strong>7 zonas de treinamento<\/strong>, apresentadas a seguir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Zonas de Treinamento por Frequ\u00eancia Card\u00edaca (FC)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Na Figura 2 abaixo, apresentamos a tabela com as zonas de treinamento baseadas na frequ\u00eancia card\u00edaca.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"670\" height=\"430\" src=\"https:\/\/www.treinebr.com.br\/wp-content\/uploads\/2026\/06\/zonas_power.png\" alt=\"\" class=\"wp-image-211\" srcset=\"https:\/\/www.treinebr.com.br\/wp-content\/uploads\/2026\/06\/zonas_power.png 670w, https:\/\/www.treinebr.com.br\/wp-content\/uploads\/2026\/06\/zonas_power-300x193.png 300w\" sizes=\"auto, (max-width: 670px) 100vw, 670px\" \/><figcaption class=\"wp-element-caption\"><strong>Figura 3: Zonas baseado em Pot\u00eancia<\/strong><\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Zonas de Treinamento por Pot\u00eancia<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Na Figura 3, apresentamos as zonas de treinamento baseadas nos testes que medem a pot\u00eancia gerada pelo atleta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Figura 3: Zonas de treinamento baseadas na pot\u00eancia.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Essas <strong>ZONAS<\/strong> s\u00e3o, ou j\u00e1 foram, calculadas com base nas avalia\u00e7\u00f5es realizadas por cada atleta e servem como valores de refer\u00eancia tanto para a <strong>pot\u00eancia<\/strong> quanto para a <strong>frequ\u00eancia card\u00edaca<\/strong>. Al\u00e9m disso, cada modalidade esportiva possui sua pr\u00f3pria tabela de zonas, calculada de forma individualizada.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para visualizar suas <strong>ZONAS DE TREINAMENTO<\/strong>, basta abrir seu treino no <strong>TrainingPeaks<\/strong> e acessar as abas laterais \u00e0 esquerda. Clique no \u00edcone do <strong>cora\u00e7\u00e3o<\/strong> para visualizar as zonas de frequ\u00eancia card\u00edaca ou no \u00edcone do <strong>raio<\/strong> para visualizar as zonas de pot\u00eancia, conforme ilustrado na Figura 1.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Caros atletas, N\u00e3o preciso dizer que o controle da intensidade dos treinos \u00e9 algo muito importante. Por outro lado, medir essa intensidade nem sempre \u00e9 uma tarefa f\u00e1cil, pois, al\u00e9m do desgaste f\u00edsico, tamb\u00e9m existe o desgaste mental causado pelos<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-209","post","type-post","status-publish","format-standard","hentry","category-artigos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Informa\u00e7\u00f5es sobre Zonas de Treinamento e Percep\u00e7\u00e3o - TreineBr - Consultoria Esportiva e BikeFit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.treinebr.com.br\/index.php\/2026\/06\/22\/informacoes-sobre-zonas-de-treinamento-e-percepcao\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Informa\u00e7\u00f5es sobre Zonas de Treinamento e Percep\u00e7\u00e3o - TreineBr - Consultoria Esportiva e BikeFit\" \/>\n<meta property=\"og:description\" content=\"Caros atletas, N\u00e3o preciso dizer que o controle da intensidade dos treinos \u00e9 algo muito importante. 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