How Maximum Heart Rate and Training Zones Are Calculated
Maximum heart rate (MHR) is the highest number of heartbeats per minute your heart can achieve during maximal exertion. It declines with age. The simple 220 minus age formula is the most widely used estimate, though more precise formulas exist. Training zones, expressed as percentages of MHR, guide exercise intensity for different goals — from fat burning to cardiovascular conditioning to race performance.
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Formula
Max Heart Rate Calculator
Calculate your maximum heart rate and training zones by age.
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Worked Example
Given:
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FAQs
How accurate is the 220 minus age formula?
The 220 minus age formula has a standard deviation of about ±10–12 bpm, meaning your actual MHR could be significantly higher or lower. More precise formulas include Tanaka (208 - 0.7 × age) and Fox (206.9 - 0.67 × age). The most accurate way is a maximal exercise test under medical supervision.
What are the five heart rate training zones?
Zone 1 (50–60%): very light, recovery. Zone 2 (60–70%): fat burning, easy endurance. Zone 3 (70–80%): aerobic, moderate intensity. Zone 4 (80–90%): anaerobic threshold, hard intervals. Zone 5 (90–100%): maximal effort, sprint training. Most cardio health benefits come from training in zones 2–3.
Is training at a high heart rate better for fitness?
Not necessarily. Research consistently supports the 80/20 principle: elite endurance athletes spend approximately 80% of training time at low intensity (zones 1–2) and 20% at high intensity (zones 4–5). Low-intensity training builds the aerobic base; high-intensity training builds peak performance on top of it.