Max Heart Rate Calculator
Maximum heart rate (MHR) is the upper limit of your cardiovascular system during exercise. It is used to define training zones — from easy recovery efforts to all-out exertion.
Formulas
Fox (1971)
The classic and most widely known formula.
MHR = 220 − age
Simple but less accurate, especially for older adults.
Tanaka (2001) — Recommended
A meta-analysis of over 18,000 subjects, more accurate than Fox for most adults.
MHR = 208 − (0.7 × age)
Gulati (2010)
Developed specifically from a study of 5,437 women.
MHR = 206 − (0.88 × age)
Training Zones
Once you know your max heart rate, you can set zones for different training intensities:
| Zone | % of MHR | Purpose |
|---|---|---|
| Recovery | 50–60% | Active recovery, warm-up |
| Fat Burn | 60–70% | Aerobic base, fat oxidation |
| Aerobic | 70–80% | Endurance, cardiovascular improvement |
| Anaerobic | 80–90% | Speed, lactate threshold |
| Max Effort | 90–100% | All-out, interval training |