Your maximum heart rate (MHR) is the fastest your heart can beat per minute during maximal physical exertion. It's a crucial metric for understanding your safe exercise intensity zones. The most common and simplest method to estimate your MHR is the Tanaka formula, which is generally considered more accurate for a wider age range than older formulas.
Your Estimated Maximum Heart Rate:
— bpm
Understanding Maximum Heart Rate
Your maximum heart rate is a theoretical limit, and individual variations exist. It generally declines with age. Knowing your estimated MHR helps you determine your target heart rate zones for different types of exercise:
Very Light Intensity (50-60% of MHR): Good for warm-ups and cool-downs, or for individuals new to exercise.
Light Intensity (60-70% of MHR): Suitable for general fitness and endurance.
Moderate Intensity (70-80% of MHR): Excellent for improving cardiovascular health and burning calories.
Vigorous Intensity (80-90% of MHR): Enhances aerobic fitness and performance.
Maximum Intensity (90-100% of MHR): Used for very short bursts of intense activity, often in competitive sports or high-intensity interval training (HIIT).
The Tanaka Formula: The formula used here is 208 – (0.7 * Age). This formula is widely accepted for estimating MHR across different age groups.
Important Note: This calculator provides an estimation. For personalized fitness and training advice, consult with a healthcare professional or a certified fitness trainer.