Heart-rate zone tool

Max Heart Rate Calculator

Enter age (and optionally sex) to estimate max heart rate (HRmax) using multiple formulas, then get a practical zone table.

HRmax Estimation
Calculations are estimates. For best accuracy, use a supervised test or validated field test.
Supported age: 5–100 years. Results are in bpm.
Some formulas are derived from sex-specific samples (e.g. Gulati for women).

How to use the Max Heart Rate calculator

1

Enter age and optional sex

Start with age, then add sex if you want formulas derived from sex-specific samples included in the recommendation.

2

Compare formula estimates

Use the recommended value as a rough starting point, and review the formula spread before trusting the number.

3

Use zones as a first setup

Apply the %HRmax zones for quick training targets, then refine with lab or field testing when available.

Understand HRmax

HRmax is the highest heart rate you can reach under maximal effort. It’s not a score to chase—think of it as a personal ceiling that helps you structure intensity (e.g., %HRmax zones) and compare your own training over time.

Compare formulas

Different formulas can produce different values. Use this table to compare the estimate.

Tanaka (2001): 208 − 0.7×age
HRmax = 208 − 0.7×age
A widely used alternative that tends to outperform 220 − age, especially for adults, and is often a good default choice.
Best for: General healthy adults as a default
Gulati (2010): 206 − 0.88×age (women)
HRmax = 206 − 0.88×age
Derived from female samples. Traditional formulas may overestimate HRmax for women; this model is often closer for female athletes.
Best for: Women (prefer over general formulas when sex is known)
HUNT: 211 − 0.64×age
HRmax = 211 − 0.64×age
Based on a large age-spanning cohort, and often considered more reliable for older populations than older rules of thumb.
Best for: Adults 40+ and especially older athletes
Arena (2015): 209.3 − 0.72×age
HRmax = 209.3 − 0.72×age
Published from a large cohort in exercise testing contexts. Performance is comparable to Tanaka in many settings.
Best for: Exercise testing and rehab-oriented contexts
Fox (1970): 220 − age
HRmax = 220 − age
The classic, easy-to-remember rule. It’s based on limited historical data and can be inaccurate for many people.
Best for: Quick rough estimate when accuracy is not critical

Limitations of HRmax estimates

Formulas describe population averages and can’t replace your individual test data. Treat the estimate as a starting point: set initial zones, then refine with training and repeatable tests.

  • Large individual variation: genetics, training history, stress, and sleep can change peak results on a given day.
  • Protocol matters: running vs cycling, step tests, and lab protocols often produce different maxima.
  • Heart rate isn’t linear: %HRmax zones are a quick setup, but LTHR-based zones are often more actionable for training.
  • Device and conditions add error: sensor type, fit, temperature, hydration, and altitude can affect readings.

How to measure your true HRmax

If you want a value closer to your real HRmax, prioritize safety and repeatability over simply going as hard as possible.

  1. Best option: supervised lab test with monitoring (safer and more complete data).
  2. Field test (experienced athletes): warm up well, do progressive intervals, finish with 1–2 near-max efforts, then record the highest sustained heart rate.
  3. Test by sport: HRmax can differ between running and cycling—use sport-specific values if you train both.
  4. Repeat and take the max: perform 2–3 tests on different days and use the highest value as reference.

Stop immediately and seek medical advice if you experience chest pain, dizziness, or unusual discomfort, especially if you have cardiovascular conditions or take related medication.

Zones (based on recommended HRmax)

Zones here are % of HRmax for quick setup. For precision, consider LTHR-based zones.

Z1 Recovery
50–60%
Z2 Endurance
60–70%
Z3 Tempo
70–80%
Z4 Threshold
80–90%
Z5 VO2 max
90–100%

FAQ

Is 220 − age accurate?
It’s a quick rule of thumb, but the error can be large. Use it for rough reference only and compare with other formulas or real test data.
Why do different formulas give different results?
Each formula is derived from different samples and test protocols. HRmax varies with genetics, training history, and measurement method, so a single equation cannot fit everyone.
Is HRmax the same as lactate threshold heart rate (LTHR)?
No. HRmax is your maximum achievable heart rate. LTHR is the highest heart rate you can sustain for a longer effort. Zone methods based on LTHR are often more actionable.
Should I use different HRmax for running vs cycling?
Many athletes see a slightly lower max heart rate in cycling compared to running, but individual differences are big. If you have sport-specific test data, prefer that.
How can I measure HRmax safely?
The safest option is a supervised lab test. If you try field tests, do it when healthy, warm up well, increase intensity gradually, and stop immediately if you feel chest pain, dizziness, or unusual discomfort.

Put your zones into practice

Create an account to keep your zones and training history together, then review intensity distribution, track trends, and refine your settings over time.

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Max Heart Rate Calculator | Trainingload.ai