Maximum Heart Rate Calculator
Age (years)
Maximum heart rate (HRmax) declines with age and sets the ceiling for training zones used to optimise workouts across different intensity levels.
- 1Fox formula: HRmax = 220 − age (most used)
- 2Tanaka formula: 208 − 0.7 × age (more accurate ≥ 40)
- 3Individual HRmax varies ±10–20 bpm from formula
- 4Training zones are % ranges of HRmax
Age 42, Fox formula=HRmax = 178 bpm; Zone 2 (60–70%): 107–125 bpm
| Zone | % HRmax | Benefit |
|---|---|---|
| Zone 1 | 50–60% | Recovery |
| Zone 2 | 60–70% | Aerobic base |
| Zone 3 | 70–80% | Aerobic capacity |
| Zone 4 | 80–90% | Lactate threshold |
| Zone 5 | 90–100% | VO2max |
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