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Estimate max heart rate from age using 220-age and Tanaka formulas — see zones for training.
Estimate max heart rate from age using 220-age and Tanaka formulas — see zones for training.
Enter values above and click Calculate — results will appear here with the formula explained.
The classic 220-minus-age formula estimates maximal heart rate as a simple population average that errs by roughly ±10–15 beats per minute for individuals. The Tanaka equation 208 minus 0.7 times age fits observed data better for older adults and is offered as context in the result note. Training zones are then percentages of that max — roughly 50–60% warm-up, 60–70% easy aerobic, 70–80% tempo, 80–90% threshold and 90–100% maximum — with Karvonen refinement when resting heart rate is known.
Maximal effort is a screening estimate, not a measurement or medical guidance. People on beta blockers, recent illness, dehydration or high heat will deviate substantially; lab-measured max during graded exercise remains the only precise method. Treat zones as steering cues during training, not diagnostic limits.
Estimate max heart rate from age using 220-age and Tanaka formulas — see zones for training. Formula: 220-age and Tanaka: 208 -0.7*age. Example: At 30, 220-age gives 190, Tanaka 187, zone 70% ~133 bpm.
The classic 220-minus-age formula estimates maximal heart rate as a simple population average that errs by roughly ±10–15 beats per minute for individuals. The Tanaka equation 208 minus 0.7 times age fits observed data better for older adults and is offered as context in the result note. Training zones are then percentages of that max — roughly 50–60% warm-up, 60–70% easy aerobic, 70–80% tempo, 80–90% threshold and 90–100% maximum — with Karvonen refinement when resting heart rate is known.
Maximal effort is a screening estimate, not a measurement or medical guidance. People on beta blockers, recent illness, dehydration or high heat will deviate substantially; lab-measured max during graded exercise remains the only precise method. Treat zones as steering cues during training, not diagnostic limits.
At 30, 220-age gives 190, Tanaka 187, zone 70% ~133 bpm.
Formulas are standard public references (see our methodology). External standards are cited in the text where they apply.
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