Max Heart Rate Calculator
Calculate your MHR using Tanaka, Fox, and Gellish formulas. Includes all 5 training zones.
Results
Training Zones
Formula Reference
| Formula | Equation | Published | Std Error | Notes |
|---|---|---|---|---|
| Tanaka | 208 − 0.7 × age | 2001 | ±7 bpm | Best validated across age groups; recommended for general use |
| Fox | 220 − age | 1971 | ±10–12 bpm | Oldest, most cited; over-estimates in young, under-estimates in older |
| Gellish | 207 − 0.7 × age | 2007 | ±7 bpm | Longitudinal study; gives slightly lower values than Tanaka |
Training Zone Guide
| Zone | % of MHR | Name | Purpose & Feel |
|---|---|---|---|
| Zone 1 | 50 – 60% | Active Recovery | Very easy. Warm-up, cool-down, recovery days |
| Zone 2 | 60 – 70% | Fat-Burning Aerobic | Conversational pace. Builds aerobic base, burns fat efficiently |
| Zone 3 | 70 – 80% | Aerobic Endurance | Moderate effort. Improves cardiovascular endurance |
| Zone 4 | 80 – 90% | Lactate Threshold | Hard. Tempo training. Raises lactate threshold and pace |
| Zone 5 | 90 – 100% | VO₂ Max / Anaerobic | Maximum effort. HIIT, sprint intervals. Brief bursts only |
Frequently Asked Questions
Maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during maximal exertion. It is primarily determined by age and genetics — it decreases by approximately 1 beat per minute per year. MHR is used to set training zones, ensure safe exercise intensity, and assess cardiovascular fitness.
The Tanaka formula (208 − 0.7 × age) is the most widely validated for healthy adults of all ages, with a standard error of ±7 bpm. The Fox formula (220 − age) is the oldest (1971) and most cited but systematically overestimates MHR in younger people and underestimates in older people. The Gellish formula (207 − 0.7 × age) is similar to Tanaka and also well supported. For the highest precision, a maximal exercise test under clinical supervision is required.
No — maximum heart rate is primarily determined by age, not fitness level. Regular training does NOT significantly raise your MHR. However, training does lower your resting heart rate, increasing the range between resting and max HR (called heart rate reserve), which is a key indicator of cardiovascular fitness.
Yes. Age-predicted MHR formulas have a standard error of about ±10–12 bpm. Some individuals naturally have higher or lower MHR than the formula predicts. Exceeding your calculated MHR during exercise is not dangerous by itself — it simply means your true MHR is higher than the formula estimated. This is why laboratory testing gives more precise results.
Training zones are defined as percentages of your MHR: Zone 1 (50–60%) = active recovery, Zone 2 (60–70%) = fat-burning aerobic base, Zone 3 (70–80%) = aerobic endurance, Zone 4 (80–90%) = lactate threshold (tempo), Zone 5 (90–100%) = VO₂ max / anaerobic. For most general fitness goals, spending the majority of training time in Zones 2–3 is recommended. Zones 4–5 provide more intensity but require more recovery time.
Related Calculators
What is Maximum Heart Rate?
Maximum heart rate (MHR) is the greatest number of heartbeats per minute your cardiovascular system can produce under maximum exertion. It declines predictably with age — roughly 1 bpm per year — making age the primary input to any MHR formula. Unlike resting heart rate, MHR cannot meaningfully be improved through training.
Why MHR Matters for Exercise
MHR is the foundation of heart rate-based training. By expressing your workout intensity as a percentage of MHR, you can precisely control your physiological adaptations: burning fat in lower zones, building aerobic endurance in moderate zones, or maximising VO₂ max and speed in high zones. Most fitness wearables calculate training zones from your MHR.
Limitations of Age-Predicted Formulas
All age-based formulas carry a standard error of 7–12 bpm because MHR varies substantially between individuals of the same age. Factors such as genetics, altitude, medications (particularly beta-blockers), and heat can all influence observed MHR. For athletes or people with cardiovascular conditions, a supervised maximal exercise test provides the most reliable MHR value.