Max Heart Rate Calculator
This calculator helps you estimate your maximum heart rate using the Tanaka formula, which is more accurate for most adults than the traditional 220-age rule. Understanding your max heart rate is key to setting safe, effective cardio zones and preventing overtraining.
The Tanaka formula: Max HR = 208 − 0.7 × age reflects how heart rate capacity declines with age. Combined with an intensity percentage, it tells you how hard you should aim to push during various training segments.
Why Max Heart Rate Matters
Knowing your max heart rate allows you to personalize training zones: a recovery jog around 60% of max, threshold work near 85%, and sprint intervals closer to 95%. Tracking these zones safeguards against chronic fatigue and lets you compare intensity across sessions.
For example, a 32-year-old aiming for 80% intensity gets an estimated max of 184 bpm (208 − 0.7×32). Their training heart rate target is 147 bpm, which is a realistic effort for tempo intervals.
How to Use This Calculator
- Enter your current age in years.
- Choose the intensity you plan to sustain (30–100%).
- See your predicted max heart rate and the exact bpm you should aim for.
If you want to explore additional zones, adjust the intensity input or repeat the calculation for multiple percentages to compare thresholds.