Max Heart Rate Calculator

Calculate max HR using standard and Tanaka formulas with training zones.

By Konstantin Iakovlev · Updated April 2026 · Source: ACE

Max HR (220-age)

185 bpm

Max HR (Tanaka)

184 bpm

Training Zones (Tanaka)

Zone 1: Warm Up (50-60%)92 - 110 bpm
Zone 2: Fat Burn (60-70%)110 - 129 bpm
Zone 3: Cardio (70-80%)129 - 147 bpm
Zone 4: Hard (80-90%)147 - 166 bpm
Zone 5: Max (90-100%)166 - 184 bpm

Use the Max Heart Rate Calculator above to calculate your results. Enter your values and see instant results — all calculations run in your browser.

Disclaimer: This calculator is for informational purposes only and does not constitute tax, financial, or legal advice. Results are estimates based on the information you provide and current rates. Always consult a qualified tax professional or financial advisor for advice specific to your situation.

How It Works

Two formulas dominate any estimate of maximum heart rate (MHR), and this tool runs both: the long-standing 220-age rule and the more refined Tanaka equation, 208 - 0.7 x age. A reliable MHR figure underpins smart training, since it lets you carve out heart rate zones for endurance work, speed sessions, and recovery days. With 2026 training programs leaning ever more on personalization, that single number does a lot of work in keeping effort honest and overtraining at bay.

The simpler of the two methods just subtracts your age from 220. The Tanaka formula, which traces back to a 2001 study, tends to track reality more closely: MHR = 208 - (0.7 * Age). From whichever maximum you land on, the calculator maps out training zones as percentages of that ceiling, running from roughly 60% for very light effort up to 100% for an all-out maximum.

Both equations produce estimates, and individual physiology pulls real numbers above or below the prediction. Fitness, genetics, and medications can all nudge your true maximum in either direction. If you have a pre-existing heart condition, lean on a healthcare professional for guidance rather than these figures alone, since a formula cannot account for your medical history.

Example: Setting 2026 Training Zones for a 40-Year-Old

  1. 1 A 40-year-old individual wants to determine their maximum heart rate and training zones for their 2026 marathon training.
  2. 2 Using the Tanaka formula (208 - 0.7 * 40), their estimated MHR is 208 - 28 = 180 bpm. For their aerobic zone (70-80% of MHR), this would be 126-144 bpm.
  3. 3 Max Heart Rate (Tanaka): 180 bpm. Aerobic Training Zone (70-80%): 126-144 bpm.
  4. 4 This individual can now tailor their 2026 training runs to stay within the 126-144 bpm range for optimal cardiovascular benefits and endurance development, ensuring they don't overtrain or undertrain for their marathon goal.

Source: ACE · Last updated: April 2026

Frequently Asked Questions

How do I calculate my max heart rate?
The simplest formula is 220 minus your age. The more accurate Tanaka formula is 208 minus 0.7 times your age. For example, a 40-year-old has an estimated max HR of 180 (standard) or 180 (Tanaka). Individual variation of 10-15 BPM is normal.
What are the heart rate training zones?
Zone 1 (50-60% max) is light recovery, Zone 2 (60-70%) builds aerobic base, Zone 3 (70-80%) is moderate aerobic, Zone 4 (80-90%) is anaerobic threshold, and Zone 5 (90-100%) is maximum effort. Most training should be in Zones 2-3.
Is it dangerous to exercise at my max heart rate?
Brief intervals at near-max heart rate are generally safe for healthy individuals. However, sustained max effort increases cardiac risk for those with underlying conditions. Consult a doctor before high-intensity training, especially if over 45 or with risk factors.

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