MHA (Maximum Heart Rate) Calculator
Calculate Your Peak Cardiac Threshold and Training Zones
Calculation Results
Estimated Maximum Heart Rate (MHA): — BPM
Based on the Tanaka Formula (208 – 0.7 x Age)
Your Target Training Zones
| Zone | Intensity | BPM Range |
|---|---|---|
| Warm Up | 50-60% | — |
| Fat Burn | 60-70% | — |
| Aerobic | 70-80% | — |
| Anaerobic | 80-90% | — |
| Red Line | 90-100% | — |
Understanding Your MHA (Maximum Heart Rate)
The MHA calculator determines the maximum number of times your heart should beat per minute during high-intensity exercise. Knowing your MHA is critical for athletes, fitness enthusiasts, and those undergoing cardiovascular rehabilitation to ensure they are training at the correct intensity to achieve their specific health goals.
How MHA is Calculated
While the traditional "220 – Age" formula (Fox Formula) is widely known, our calculator utilizes the more accurate Tanaka Formula. Research indicates that the Tanaka method provides a more precise estimation across various age groups, particularly for older adults.
- Tanaka Formula: 208 – (0.7 × Age)
- Gulati Formula (for Women): 206 – (0.88 × Age)
The Importance of Heart Rate Zones
Training isn't just about going as fast as possible. Different "zones" trigger different physiological responses:
- Zone 1 (Warm Up): Improves recovery and prepares the heart for higher loads.
- Zone 2 (Fat Burn): Optimizes the body's ability to use fat as a fuel source and builds endurance.
- Zone 3 (Aerobic): Enhances cardiovascular capacity and improves lung efficiency.
- Zone 4 (Anaerobic): Increases lactate threshold and high-speed endurance.
- Zone 5 (Red Line): Maximum performance, usually reserved for interval training and elite athletes.
Disclaimer: This MHA calculator provides an estimate. Individual variances occur based on genetics, fitness level, and medication. Always consult with a healthcare professional before starting a high-intensity exercise program.