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Tanaka Formula:
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The Tanaka formula is a regression equation developed specifically for runners to estimate maximum heart rate (MHR) based on age. It provides a more accurate assessment for athletic populations compared to traditional formulas.
The calculator uses the Tanaka formula:
Where:
Explanation: The formula accounts for the gradual decline in maximum heart rate with age, specifically calibrated for runners and athletic individuals.
Details: Accurate MHR estimation is crucial for designing effective training zones, monitoring exercise intensity, and optimizing running performance while ensuring safety during workouts.
Tips: Enter your current age in years. The value must be valid (age between 1-120). The calculator will provide your estimated maximum heart rate based on the Tanaka formula.
Q1: Why use Tanaka formula instead of traditional 220-age?
A: The Tanaka formula (208 - 0.7 × age) is specifically developed for runners and provides more accurate results for athletic populations compared to the traditional 220-age formula.
Q2: What are typical MHR values for runners?
A: Maximum heart rate varies by individual, but typically ranges from 180-200 bpm for young adults and decreases by approximately 0.7 bpm per year with age.
Q3: How should I use my MHR for training?
A: Use your calculated MHR to establish training zones: Recovery (60-70%), Aerobic (70-80%), Threshold (80-90%), and VO2 Max (90-100%) of your MHR.
Q4: Are there limitations to this formula?
A: While more accurate for runners, individual variations still exist. The formula provides an estimate and actual MHR may vary based on fitness level, genetics, and other factors.
Q5: Should I get my actual MHR measured?
A: For precise training guidance, a graded exercise test under medical supervision provides the most accurate MHR measurement, though the Tanaka formula offers a good estimate for most runners.