Ako vypočítať Max Heart Rate
Čo je Max Heart Rate?
Maximum heart rate (HRmax) declines with age and sets the ceiling for training zones used to optimise workouts across different intensity levels.
Sprievodca krok za krokom
- 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
Worked Examples
Vstup
Age 42, Fox formula
Výsledok
HRmax = 178 bpm; Zone 2 (60–70%): 107–125 bpm
Frequently Asked Questions
Is max heart rate the same for everyone my age?
No. Estimates are averages; individual variation ±10–20 bpm. Athletes have higher true max; sedentary may have lower. Genetic factors, fitness level matter. Direct measurement (stress test) most accurate.
Should I exercise at max HR?
No. Dangerous and unnecessary. Training zones: 50–70% max = moderate (cardio), 70–85% = vigorous (intervals). Max HR approach is asymptotic, rarely sustainable.
Does age-predicted max matter if I'm fit?
Less so if you monitor perceived exertion / power output. Fit athletes may exceed age-predicted max. Use max HR for workout zone guidance, not hard rule.
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