Max Heart Rate Calculator

Estimate your maximum heart rate based on your age using various formulas. Find the most accurate MHR for your training zones.

Frequently Asked Questions

What is maximum heart rate?

Maximum heart rate (MHR) is the highest heart rate an individual can achieve during maximal physical exertion. It represents the upper limit of your cardiovascular system's capacity and is used as a reference point for determining training intensity zones.

Why are there different formulas for calculating maximum heart rate?

Different formulas have been developed based on various research studies with different populations. The traditional formula (220 - age) is simple but has limitations. Newer formulas like Tanaka (208 - 0.7 × age) are based on larger and more diverse study populations and tend to be more accurate across different age groups.

How accurate are these maximum heart rate formulas?

These formulas provide estimates with a standard deviation of about ±10-12 beats per minute. This means your actual maximum heart rate could be higher or lower than the calculated value. For precise measurement, a supervised maximal exercise test with ECG monitoring is recommended, especially for individuals with health concerns.

Does gender affect maximum heart rate?

Most research suggests that gender has minimal impact on maximum heart rate when age is accounted for. However, some formulas (like the Fairburn formula) do incorporate gender differences. In general, the age-based formulas work reasonably well for both men and women.

How can I use my maximum heart rate for training?

Maximum heart rate is primarily used to calculate heart rate training zones. These zones help you target specific physiological adaptations during exercise. For example, training at 60-70% of your maximum heart rate targets fat burning and aerobic endurance, while 80-90% improves anaerobic threshold and performance.