Running Max Heart Rate Calculator
Optimize your training zones using science-backed formulas
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Your Results
Recommended Training Zones (BPM)
Understanding Your Max Heart Rate (MHR)
Maximum Heart Rate (MHR) is the highest number of beats per minute (BPM) your heart can safely reach during peak physical exertion. For runners, knowing this number is vital for establishing personalized training zones, ensuring you aren't overtraining or undertraining.
The Formulas We Use
- Fox Formula: The classic "220 – Age" calculation. While widely used, it is often criticized for being less accurate for older or highly fit athletes.
- Tanaka Formula: (208 – 0.7 × Age). Research suggests this is more accurate across a broader range of ages and fitness levels.
- Gulati Formula: Specifically designed for women (206 – 0.88 × Age) to account for physiological differences in cardiovascular response.
Training Zones Breakdown
Once your MHR is established, you can divide your running into five intensity zones:
| Zone | Intensity | Purpose |
|---|---|---|
| Zone 1 | 50–60% | Recovery and warm-up. |
| Zone 2 | 60–70% | Aerobic base building and fat burning. |
| Zone 3 | 70–80% | Improving aerobic capacity (Tempo). |
| Zone 4 | 80–90% | Anaerobic threshold training. |
| Zone 5 | 90–100% | Sprints and maximum performance. |
Example Calculation
If a 40-year-old male runner uses the Tanaka formula:
Calculation: 208 – (0.7 × 40) = 208 – 28 = 180 BPM.
His Zone 2 (Easy Run) range would be between 108 and 126 BPM.
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for (var i = 0; i < zones.length; i++) {
var lowBpm = Math.round(primaryValue * zones[i].low);
var highBpm = Math.round(primaryValue * zones[i].high);
zonesHtml += '
';
document.getElementById("zones-table").innerHTML = zonesHtml;
// Smooth scroll to results
resultDiv.scrollIntoView({ behavior: 'smooth', block: 'nearest' });
}
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zonesHtml += '' + zones[i].name + '';
zonesHtml += '' + lowBpm + ' – ' + highBpm + ' BPM';
zonesHtml += '
';
}
zonesHtml += '