Max Heart Rate Calculator

Question

What this calculator answers

This page helps you estimate your maximum heart rate so you can understand where your training zones begin and end.

How it works

Max heart rate formula in plain language

The classic formula is 220 minus age. A common alternative is the Tanaka-style estimate: 208 minus 0.7 times age. Both are broad planning estimates, and your true maximum can differ from the formula result.

Example

Example max heart rate calculation

If you are 32, the classic formula estimates max heart rate at about 188 bpm. A Tanaka-style estimate gives about 186 bpm. The useful takeaway is the approximate ceiling, not a guarantee that your body will match one formula exactly.

• Classic formula: 220 - 32 = 188 bpm
• Tanaka-style formula: 208 - (0.7 x 32) = about 186 bpm
• Best use: set broad training zones

Interpretation

What the result means

The maximum number is not a goal. It is a reference point that helps you understand how hard different sessions feel relative to your ceiling. Most workouts should happen below max effort unless you are following a structured plan.

Zones

How max heart rate connects to zones

Training zones are usually set as percentages of max heart rate. Easy recovery may sit near 50-60%, steady aerobic work around 60-80%, and hard intervals above that. The exact zone depends on the method you use and your fitness context.

Next step

What to do next

Use the target heart rate calculator next if you want training zones, or the VO2 max calculator if you want broader cardio fitness context.

Trust note

Estimate only

Age-based max heart rate formulas are broad estimates and should not be treated as a medical test. If you have symptoms, heart disease, medication effects, or risk factors, get professional guidance before high-intensity training.