Home
Back
Max Heart Rate Formula:
| From: | To: |
Max Heart Rate (MHR) is the highest number of beats per minute your heart can reach during maximum physical exertion. It's an important metric for designing effective exercise programs and monitoring workout intensity.
The calculator uses the formula:
Where:
Explanation: This formula provides a more accurate estimation of maximum heart rate than the traditional "220 - age" formula, especially for older adults.
Details: Knowing your maximum heart rate helps you determine appropriate exercise intensity zones for different training goals, from fat burning to cardiovascular improvement and peak performance training.
Tips: Enter your age in years and select your gender. While gender doesn't affect this specific formula, it's included for potential future enhancements and data collection purposes.
Q1: Why use this formula instead of 220 - age?
A: The formula 208 - 0.7 × age is considered more accurate, especially for older individuals, as it accounts for the non-linear decline in maximum heart rate with age.
Q2: What are typical MHR values?
A: Maximum heart rate typically ranges from 160-200 bpm for adults, decreasing by approximately 0.7 beats per minute each year after age 20.
Q3: How should I use my MHR for training?
A: You can calculate training zones as percentages of your MHR: 50-60% for warm-up, 60-70% for fat burning, 70-80% for aerobic, 80-90% for anaerobic, and 90-100% for maximum effort.
Q4: Are there limitations to this calculation?
A: Yes, these formulas provide estimates. Actual maximum heart rate can vary based on fitness level, genetics, medications, and other factors. The most accurate method is a supervised stress test.
Q5: Should people with heart conditions use this calculator?
A: Individuals with heart conditions should consult with a healthcare provider before beginning any exercise program and for personalized heart rate recommendations.