How to use the Max Heart Rate
- Enter your age in years.
- Read the estimated maximum heart rate in beats per minute.
- Use the zone table to set targets for easy, tempo and interval work.
- Adjust the zones if you have a measured max from a lab or a hard race.
How the calculation works
The familiar 220 minus age formula is simple but has a standard deviation of roughly 10 to 12 beats per minute, which is large enough to misplace zones for many individuals. The Tanaka equation, 208 − 0.7 × age, fits observed data across a wider age range and is used here as the primary estimate, with the classical figure shown for comparison.
Zones are then set as percentages of that maximum: about 50 to 60% for recovery, 60 to 70% for aerobic base, 70 to 80% for tempo, 80 to 90% for threshold work and above 90% for maximal intervals. Because the zones inherit any error in the maximum, a measured max from a supervised test or a genuinely maximal race effort produces much better zones than any formula.
MHR = 208 − (0.7 × age) (Tanaka) | classical: MHR = 220 − ageSource: Tanaka H, Monahan KD, Seals DR, 'Age-predicted maximal heart rate revisited', J Am Coll Cardiol, 2001.
Worked example
A 46-year-old recreational runner setting up zones.
- 0.7 × 46 = 32.2.
- 208 − 32.2 = 175.8, so estimated max ≈ 176 bpm.
- Zone 2 at 60–70% = 106–123 bpm; threshold at 80–90% = 141–158 bpm.
Estimated max ≈ 176 bpm (the classical formula would give 174). Easy runs should sit near 106–123 bpm.
Frequently asked questions
Why do formulas disagree by several beats?+
Each is a regression fitted to a different sample. Individual maximum heart rate varies by 10 beats or more from any age prediction, so treat the formulas as a starting bracket rather than a personal measurement.
How can I find my true maximum?+
The reliable ways are a supervised graded exercise test or the highest reading from a genuinely maximal effort such as a hard 5 km race or repeated hill intervals. Do not attempt a maximal test if you have any cardiac risk factors without medical clearance.
Does a lower maximum mean I am less fit?+
No. Maximum heart rate is largely genetic and falls with age; it says nothing about fitness. Resting heart rate, recovery rate and the pace you can hold at a given heart rate are the fitness indicators.
Should I train by heart rate or by pace?+
Heart rate is better on hills, in heat and when fatigued, because it reflects internal load. Pace is better for flat, cool interval work where you want a consistent stimulus. Most programs use both.
Last reviewed August 31, 2026. We review this page whenever the underlying formula, tax year, published rate or standard changes.