Home
Back
Tanaka Formula:
| From: | To: |
Maximum Heart Rate (MHR) is the highest number of beats per minute your heart can achieve during maximum physical exertion. It's an important metric for designing effective exercise programs and determining appropriate training intensity zones.
The calculator uses the Tanaka formula:
Where:
Explanation: This formula, developed through research by Tanaka et al., provides a more accurate estimation of maximum heart rate across different age groups compared to the traditional "220 - age" formula.
Details: Knowing your maximum heart rate helps you train at the right intensity for your fitness goals, whether that's fat burning, cardiovascular improvement, or peak performance training. It's essential for creating personalized workout plans and monitoring exercise intensity.
Tips: Simply enter your age in years. The calculator will provide your estimated maximum heart rate based on the scientifically validated Tanaka formula.
Q1: How accurate is the Tanaka formula?
A: The Tanaka formula (208 - 0.7 × age) is considered more accurate than the traditional 220 - age formula, especially for older adults, as it was developed from a broader age range of participants.
Q2: Can maximum heart rate vary between individuals of the same age?
A: Yes, MHR can vary significantly due to genetics, fitness level, and other factors. These formulas provide estimates, and individual variations exist.
Q3: How should I use my MHR for exercise training?
A: MHR is used to calculate training zones. For example, moderate intensity exercise is typically 50-70% of MHR, while vigorous intensity is 70-85% of MHR.
Q4: Does medication affect maximum heart rate?
A: Yes, certain medications (like beta-blockers) can lower your maximum heart rate. Always consult with your doctor about exercise recommendations if you're on medication.
Q5: Can I measure my actual maximum heart rate?
A: While formulas provide estimates, the most accurate way to determine your true MHR is through a graded exercise test under medical supervision, especially if you have health concerns.