Max Heart Rate Calculator
Calculate your maximum heart rate using validated scientific formulas for optimal training
Calculate Your Maximum Heart Rate
Age range: 1-120 years
Example Calculation
38-Year-Old Athlete Example
Age: 38 years
Formula: Haskell & Fox (220 - age)
Calculation: 220 - 38 = 182 bpm
Training Zone Examples
Aerobic Base (60-70%): 109-127 bpm
Lactate Threshold (80-90%): 146-164 bpm
Maximum Effort (90-100%): 164-182 bpm
Training Zone Benefits
Recovery Zone
Active recovery, warm-up, cool-down
Aerobic Base
Fat burning, base endurance building
Aerobic Efficiency
Improved oxygen uptake and efficiency
Lactate Threshold
Sustainable high-intensity efforts
Maximum Power
Speed, power, neuromuscular development
Training Safety
Consult a doctor before exercising above 85% max HR
Warm up gradually before high-intensity training
Monitor for chest pain, dizziness, or shortness of breath
Cool down properly after intense exercise
Use a heart rate monitor for accurate tracking
Understanding Maximum Heart Rate
What is Maximum Heart Rate?
Maximum heart rate (HRmax) is the highest number of times your heart can beat per minute during maximum physical exertion. It's a key parameter for determining training intensity zones and optimizing athletic performance.
Why Calculate Max Heart Rate?
- •Establish personalized training zones
- •Monitor exercise intensity objectively
- •Optimize training effectiveness
- •Prevent overtraining and injury
Formula Comparison
Haskell & Fox (1970)
HRmax = 220 - age
Most widely used, simple calculation
Tanaka et al. (2001)
HRmax = 208 - (0.7 × age)
More accurate for older adults
Nes et al. (2013)
HRmax = 211 - (0.64 × age)
Based on large Norwegian population
Note: Individual variation can be ±10-15 bpm. Laboratory testing provides the most accurate measurement.
Training Application
Endurance Training
60-80% of max HR
Build aerobic base
Lactate Threshold
80-90% of max HR
Sustainable high intensity
VO2 Max Training
90-100% of max HR
Maximum oxygen uptake