Heart-rate zone tool

Max Heart Rate Calculator (HRmax)

Calculate your maximum heart rate by age, compare five HRmax formulas—including Tanaka, Gulati, HUNT and 220 − age—and see training zones in bpm.

HEART RATE

Z150-60%

Z260-70%

Z370-80%

Z480-90%

Z590-100%

Max HR

Formula compare

Training zones

Quick answer

How to calculate maximum heart rate

A strong general HRmax formula is 208 − (0.7 × age). For a 40-year-old, that gives an estimated maximum heart rate of 180 bpm. The familiar 220 − age rule also gives 180 bpm, but the two formulas diverge as age changes.

Every age-based result is a population estimate, not a personal limit. Use the calculator below to compare five HR max formulas, then prefer a measured, sport-specific value when you have one.

HRmax Estimation

Calculations are estimates. For best accuracy, use a supervised test or validated field test.

How to use the Max Heart Rate calculator

Enter age and optional sex

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

Compare formula estimates

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

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.

Maximum heart rate by age chart

These examples compare three common age-based HRmax equations. Small differences are normal; the spread shows why a calculator should not present one formula as an exact physiological limit.

Estimated maximum heart rate in beats per minute by age using Tanaka, 220 minus age, and Gulati formulas
Age	Tanaka (bpm)	220 − age (bpm)	Gulati, women (bpm)
20	194	200	188
30	187	190	180
40	180	180	171
50	173	170	162
60	166	160	153
70	159	150	144
80	152	140	136

Weight and height are not inputs in these validated age-based equations. Resting heart rate is useful for heart-rate reserve and training-zone calculations, but it does not determine HRmax here.

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.

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

How do I calculate my maximum heart rate?

Enter your age in the calculator to compare five HRmax formulas. A useful general starting point is the Tanaka equation: HRmax = 208 − (0.7 × age). The result is an estimate, so prefer a measured, sport-specific maximum when reliable test data is available.

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.

Do weight, height, or resting heart rate change the HRmax formula?

Not in the age-based Tanaka, Gulati, HUNT, or 220 − age equations. Resting heart rate is used in heart-rate reserve calculations for training zones, but it is not an input for these maximum heart rate estimates.

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.

Research behind the HRmax formulas

Formula selection and limitations on this page are grounded in peer-reviewed exercise-testing research. The studies report population equations with meaningful individual error, which is why the calculator compares estimates instead of claiming a precise personal maximum.

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