Finding Maximum Heart Rate Calculator
Maximum heart rate is the highest number of beats your heart can achieve in one minute during maximal effort. Calculating it accurately helps you set safe and effective training zones instead of relying on guesswork. The most widely accepted estimation is the Tanaka formula: 208 − 0.7 × age; it outperforms the simple 220 − age rule for adult athletes and active commuters alike.
Understanding both your maximum heart rate and resting heart rate lets you measure your heart rate reserve (HRR), which reflects how much capacity your cardiovascular system has for elevated activity. This calculator outputs those numbers, plus meaningful intensity bands expressed in beats per minute.
How to Interpret the Numbers
Once you have your maximum heart rate, you can align training intensity to scientific ranges. Light endurance sessions target 50–60% of max, tempo runs live around 70%, and threshold training climbs toward 85%. Using your resting heart rate plus HRR also offers greater precision for interval planning.
Example: A 38-year-old with a resting heart rate of 64 bpm calculates a maximum of 208 − (0.7 × 38) = 181.4 bpm. The heart rate reserve is 181.4 − 64 = 117.4 bpm, so the steady aerobic zone sits near 64 + (0.7 × 117.4) ≈ 146 bpm and the high-intensity zone tops out at roughly 64 + (0.85 × 117.4) ≈ 163 bpm.
Use these figures to guide workouts, pace thresholds, and recovery runs instead of relying on generic advice. Recalculate whenever you age into a new decade or if your resting rate shifts due to improved conditioning or fatigue.