Find your maximum heart rate using two research-backed formulas and learn how to use it for training.
Frequently Asked Questions
The traditional '220 - age' formula is a rough estimate with a standard deviation of about 10-12 bpm. It was never derived from original research but popularized through widespread use. The Tanaka formula (208 - 0.7 x age) from 2001 is based on a meta-analysis of 351 studies and is considered more accurate.
Maximum heart rate (MHR) is the foundation for heart rate zone training. By knowing your MHR, you can calculate target heart rate zones for different training goals: fat burning (60-70% MHR), aerobic fitness (70-80% MHR), threshold training (80-90% MHR), and maximum effort (90-100% MHR).
Yes, through a maximal exercise test, typically conducted on a treadmill or bike under medical supervision. Field tests like running an all-out 800m after a warm-up can also approximate MHR. However, these tests carry risk and should be done with caution, especially for those over 35 or with health conditions.
No. Maximum heart rate is primarily determined by age and genetics, not fitness level. A highly trained athlete and a sedentary person of the same age will have similar max heart rates. What changes with fitness is resting heart rate (lower is better) and how efficiently the heart works at each zone.
The heart's intrinsic pacemaker cells gradually decline with age, and the heart muscle becomes slightly stiffer. This natural process reduces the maximum rate at which the heart can beat. The decline is roughly 0.7 bpm per year based on the Tanaka formula.
The traditional "220 minus age" formula has never been validated by research. The Tanaka formula (208 - 0.7 x age) is based on a 2001 meta-analysis of 351 studies with 18,712 participants.