How Is Maximum Heart Rate Calculated?
Maximum Heart Rate (MHR) is the highest number of beats your heart can produce per minute during maximum exertion. Our calculator uses the Tanaka Formula (2001), which is more accurate than the older 220 − age formula, particularly for adults over 40.
Tanaka Formula
Maximum Heart Rate = 208 − (0.7 × Age)
Example: Age 35 → MHR = 208 − (0.7 × 35) = 183.5 ≈ 184 bpm
Example: Age 35 → MHR = 208 − (0.7 × 35) = 183.5 ≈ 184 bpm
The 5 Heart Rate Training Zones
| Zone | % MHR | Feel | Benefit |
|---|---|---|---|
| Zone 1 | 50–60% | Very light | Active recovery, warm-up |
| Zone 2 | 60–70% | Light / conversational | Fat burning, aerobic base |
| Zone 3 | 70–80% | Moderate / slightly breathless | Aerobic endurance |
| Zone 4 | 80–90% | Hard / breathless | Lactate threshold, speed |
| Zone 5 | 90–100% | Maximum effort | VO2 max, sprint training |
Safety note: If you are new to exercise, have a heart condition, or are over 50, consult your doctor before training at high heart rate zones.