Estimate your maximum heart rate from four published formulas and get the five training zones.
How max heart rate is worked out
The familiar 220 minus age formula is convenient but has a wide error margin — around twelve beats either way. The Tanaka equation, derived from a much larger meta-analysis, is generally the better default, and Gulati is specific to women.
Zones matter more than the maximum itself. Most endurance benefit comes from time in zone 2, which is slower than most people train.
The default scenario, worked through
On the values this calculator opens with, the maximum heart rate is 184. Underneath, Zone 1 — recovery comes out at 92–110 bpm and Zone 2 — endurance at 110–128 bpm. Change any field and every figure updates as you type.
Getting your answer
- Enter your age and sex.
- Pick the formula you want to use.
- Add your resting heart rate for the heart rate reserve figure.
The formula
Tanaka: 208 − 0.7 × age · Fox: 220 − age
Gulati (women): 206 − 0.88 × age · HUNT: 211 − 0.64 × age
heart rate reserve = max HR − resting HR
FAQ
Which formula is most accurate?
Tanaka is generally preferred over 220 minus age. For women, Gulati was derived specifically from female data.
How do I find my true max heart rate?
Only a supervised maximal effort test measures it directly. Formulas are estimates and individual variation is large.
What is zone 2 training?
Roughly 60–70% of maximum — an easy, conversational effort that builds aerobic base. It should feel slower than you expect.