How to Calculate Your Maximum Heart Rate: A Complete Guide

^10.11.2023

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When planning your training, it is important to know your maximum heart rate (MHR) so you can set the right training intensity. MHR is the highest number of heartbeats per minute (bpm) your heart can reach without putting your health at risk.

Heart Rate Monitoring on app

What is maximum heart rate (MHR)?

Maximum heart rate is individual and decreases with age. MHR is an important metric often used to determine training intensity. Based on your MHR, you can define training zones, which are needed to distinguish between aerobic and anaerobic training.

How to calculate MHR?

One of the simplest methods for calculating MHR is to subtract your age from 220:

Traditional formula: MHR = 220 − age

This formula gives a general estimate, but it can vary from person to person.

More accurate formulas for calculating maximum heart rate

More accurate formulas have also been developed that may better account for individual differences:

Tanaka, Monahan & Seals formula:

MHR = 208 − (0.7 × age)

This formula has been shown to be more accurate across different age groups.

Gulati formula for women:

MHR = 206 − (0.88 × age)

This formula was developed specifically for women and provides a more accurate estimate.

Heart Rate Monitoring

Maximum heart rate calculator

Enter your age:

Maximum heart rate table

The following table shows the approximate MHR for different age groups using the traditional formula:

Age (years)	Maximum heart rate (bpm)
20	200
30	190
40	180
50	170
60	160
70	150

Keep in mind that these numbers are estimates and your individual MHR may differ.

If you want a personalised maximum heart rate reading, check out suitable smartwatches.