Max Heart Rate Calculator
Calculate your maximum heart rate using various formulas.
Tanaka (Best)
208 - (0.7 × age)
Classic
220 - age
Karvonen
206.9 - (0.67 × age)
Training by Zones
Different heart rate zones target different energy systems and training adaptations. Zone 2 builds aerobic base, while Zones 4-5 improve lactate threshold and VO2 max. Most training should be in Zones 2-3.
Monitoring Your Heart Rate
Use a heart rate monitor or fitness watch for accurate tracking. Your actual maximum may vary by ±10-15 bpm from the calculated value. Regular monitoring helps optimize training intensity.
Frequently Asked Questions
Maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during maximum physical exertion. It decreases with age.
The Tanaka formula (208 - 0.7 × age) is generally considered most accurate for most people. The classic 220 - age formula tends to overestimate MHR.
After warming up, run uphill or sprint at maximum effort for 2-3 minutes. Your peak heart rate during this effort is close to your true maximum. Always consult a doctor before attempting this.
Training in different HR zones targets specific physiological adaptations: fat burning, aerobic base, lactate threshold, or VO2 max improvements.