Max Heart Rate
Free Max Heart Rate for health & fitness. Enter your measurements for personalized results with clear explanations and reference ranges.
Formula
HRmax = 208 - (0.7 × age)
The Tanaka formula is more accurate than the traditional 220-age, especially for older adults. Individual variation of ±10-12 bpm is normal.
Worked Examples
Example 1: Basic Max HR Calculation
Problem:Calculate max HR for 35-year-old using multiple formulas.
Solution:Traditional (220 - age):\nMax HR = 220 - 35 = 185 bpm\n\nTanaka (208 - 0.7×age):\nMax HR = 208 - (0.7 × 35) = 208 - 24.5 = 184 bpm\n\nGellish (207 - 0.7×age):\nMax HR = 207 - 24.5 = 183 bpm\n\nRange: 183-185 bpm\nUse ~184 bpm for zone calculations
Result:Max HR: 183-185 bpm (avg 184)
Example 2: Calculate Training Zones
Problem:Max HR is 190 bpm. Calculate 5-zone training system.
Solution:Zone 1 (Recovery, 50-60%):\n95-114 bpm\n\nZone 2 (Fat Burn, 60-70%):\n114-133 bpm\n\nZone 3 (Aerobic, 70-80%):\n133-152 bpm\n\nZone 4 (Anaerobic, 80-90%):\n152-171 bpm\n\nZone 5 (Maximum, 90-100%):\n171-190 bpm\n\nMost training: Zone 2-3\nHard workouts: Zone 4\nSprints: Zone 5
Result:Zones calculated from 190 bpm max
Example 3: Adjust for Actual Experience
Problem:Formula says max HR 180, but hit 195 during race. What now?
Solution:Observed max: 195 bpm\nFormula predicted: 180 bpm\n\nThe actual measured HR is more accurate!\n\nRecalculate zones using 195:\nZone 2 (60-70%): 117-137 bpm\nZone 3 (70-80%): 137-156 bpm\nZone 4 (80-90%): 156-176 bpm\n\nPreviously using 180:\nZone 3 was: 126-144 bpm\n\nYou were training too easy! Update zones using actual max.
Result:Use 195 bpm, recalculate all zones
Frequently Asked Questions
What is maximum heart rate?
Maximum heart rate (HRmax) is the highest number of beats per minute your heart can achieve during maximal exertion. It's used to calculate training zones and assess cardiovascular fitness. HRmax decreases with age but varies significantly between individuals.
Can I test my actual max HR?
Yes, through a graded exercise test (treadmill or cycling with increasing intensity to exhaustion). This should be done under medical supervision, especially if you have health conditions or are over 40. Field tests (running hard uphill) can also reveal max HR but carry risk.
Why does max HR decrease with age?
Age-related changes in heart muscle, reduced responsiveness to adrenaline, and changes in the heart's electrical system all contribute. The decrease is roughly 0.7-1 bpm per year. However, fitness doesn't change max HR - a fit 50-year-old has similar max HR to an unfit 50-year-old.
Does fitness affect max heart rate?
No. Fitness affects resting heart rate (lower is fitter) and heart rate at submaximal efforts (lower is fitter), but not maximum heart rate. Two people of the same age with very different fitness levels will have similar max HR. What differs is how efficiently they can work at various heart rates.