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Max Heart Rate Calculator

Calculate your maximum heart rate using the Tanaka, Fox, and Gulati formulas — and see your heart rate training zones instantly.

Max Heart Rate Calculator

Tanaka · Fox · Gulati formulas

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Max Heart Rate (bpm)

Max heart rate (MHR) declines with age at roughly 1 bpm per year. Knowing your MHR lets you set accurate training zones for fat burning, aerobic fitness, and high-intensity intervals. Individual MHR varies by ±10–15 bpm around any formula estimate — use a graded exercise test for clinical accuracy.

Tanaka formula (2001): MHR = 208 - (0.7 × age). More accurate than the classic 220 - age across all age groups.

Heart Rate Training Zones

Zone% of MHRTraining Effect
Zone 1 — Recovery50–60%Active recovery, warm-up/cool-down
Zone 2 — Fat Burn60–70%Aerobic base, fat oxidation, long runs
Zone 3 — Aerobic70–80%Cardiovascular fitness, tempo efforts
Zone 4 — Threshold80–90%Lactate threshold, race pace
Zone 5 — Max90–100%VO2 max intervals, peak speed work

Frequently Asked Questions

The 220 - age formula is widely known but increasingly considered outdated. The Tanaka formula (208 - 0.7 × age) was derived from a meta-analysis of 351 studies and is more accurate across age groups, especially for older adults. The difference is most significant over age 40, where 220 - age tends to over-estimate MHR.
The most accurate method is a graded maximal exercise test (e.g., on a treadmill under professional supervision). A practical field test: after a thorough warm-up, run a 1-mile time trial at maximum effort — your heart rate near the finish is close to your true MHR. Only do max tests if healthy and cleared by a doctor.
Different training zones produce different physiological adaptations. Low-intensity Zone 2 builds aerobic base and fat-burning efficiency without excessive recovery cost. High-intensity Zones 4–5 improve lactate threshold and VO2 max. Most endurance athletes train 80% of volume in Zones 1–2 and 20% in high intensity (the "80/20 rule").
MHR is largely genetically determined and age-related — fitness training does not significantly raise your MHR. What fitness does raise is your cardiac stroke volume (how much blood your heart pumps per beat), allowing you to deliver more oxygen at any given heart rate. This is why highly trained athletes have lower resting heart rates.

Related Calculators

Heart Rate Zone CalculatorGet detailed heart rate training zones.Calculate → VO2 Max CalculatorEstimate your aerobic fitness level.Calculate → Recovery Heart Rate CalculatorMeasure cardiac fitness from your post-exercise recovery.Calculate → Running Pace CalculatorPlan runs that keep you in the right HR zone.Calculate →