Max Heart Rate Calculator

Zone	Heart rate	What it trains
Zone 1 — Very light (50–60%)	122–134 bpm	Warm-up, recovery, active daily movement
Zone 2 — Light (60–70%)	134–146 bpm	Base endurance, fat oxidation, long easy sessions
Zone 3 — Moderate (70–80%)	146–159 bpm	Aerobic conditioning, tempo work
Zone 4 — Hard (80–90%)	159–171 bpm	Threshold intervals, speed endurance
Zone 5 — Maximum (90–100%)	171–184 bpm	VO2 max intervals, short maximal efforts

Best formula	Tanaka (208 − 0.7 × age)
Classic	Fox (220 − age)
Newer	Nes (211 − 0.64 × age)
Note	Individual variation is large

What is Max Heart Rate Calculator?

Maximum heart rate is the highest rate your heart can reach during all-out effort. It is mostly genetic and falls slowly with age, and it is the anchor for every heart-rate training zone. The familiar 220-minus-age rule is a rough population average that can be off by 10–15 bpm for any individual — too imprecise for serious zone training. Tanaka's formula, derived from a larger dataset, and Nes's more recent equation both fit better. No formula, however, replaces a real test. If you train with zones and want precision, a supervised field test (a hard 3–5 minute effort after a thorough warm-up) will always beat an age formula. This calculator shows all three estimates so you can see the uncertainty rather than hide it.

Common Uses for Max Heart Rate Calculator

Estimate max HR for zone calculations
Compare the classic and modern formulas
Understand the limits of age-based estimates
Set a starting point before a field test

Frequently Asked Questions

Is 220 minus age accurate?

It is a rough average with a standard deviation of about 10–12 bpm, so for an individual it can be badly wrong. Tanaka's 208 − 0.7 × age is more accurate on average.

Can I test my max heart rate safely?

Healthy, trained people can do a supervised field test after warming up thoroughly. Anyone with cardiovascular risk factors should have it done clinically. Never test to exhaustion alone if you have any heart concerns.

Does max heart rate change with training?

Very little. Training lowers resting heart rate markedly but barely moves maximum heart rate, which is why zone methods use both numbers.

Why is my measured max higher than the formula?

Because individual variation is large — around 10–15 bpm either side of any age formula. If you have measured it properly, trust your measurement over the estimate.