What maximum heart rate means
Your maximum heart rate is the highest number of beats per minute your heart reaches during all-out effort. It mostly depends on age and genetics, and it slowly drops as you get older. It does not get higher with training, and a higher max does not mean you are fitter. It is mainly useful as a reference for setting training zones.
The three formulas
- 220 − age (often credited to Fox and Haskell, 1971): simple and widely used, but known to be rough, especially after 40.
- Tanaka (2001): 208 − 0.7 × age, based on a large review of studies, and the default here.
- Gellish (2007): 207 − 0.7 × age, from a long-term study of adults; gives nearly the same result as Tanaka.
The five heart rate zones
| Zone | Intensity | How it feels |
|---|
| 1 · Very light | 50–60% | Easy breathing, warm-up or recovery |
| 2 · Light | 60–70% | Comfortable, you can hold a conversation |
| 3 · Moderate | 70–80% | Breathing harder, short sentences only |
| 4 · Hard | 80–90% | Uncomfortable, a few words at a time |
| 5 · Maximum | 90–100% | All-out, only for short bursts |
Planning runs? Pair your zones with the running pace calculator, or estimate energy use with the calorie calculator.
Last reviewed October 2026.
Frequently asked questions
What is the formula for maximum heart rate?
The best-known formula is 220 minus your age. Research has found it tends to underestimate max heart rate in older adults, so newer formulas are often preferred: Tanaka (208 − 0.7 × age) and Gellish (207 − 0.7 × age). This calculator shows all three.
How accurate is an estimated max heart rate?
It is an average for people your age. Real max heart rates vary a lot from person to person, often by 10 beats per minute or more either way. A supervised exercise test is the only way to measure yours exactly.
What is the Karvonen method?
The Karvonen method uses heart rate reserve: your max heart rate minus your resting heart rate. Training zones are then a percentage of that reserve added to your resting rate. It gives more personal zones, especially for fit people with low resting heart rates. Enter your resting heart rate to use it.
How do I find my resting heart rate?
Measure it in the morning before getting up. Count your pulse at your wrist or neck for 30 seconds and double it, or check a fitness watch. Doing this a few mornings in a row and taking the average gives the most reliable number.
Which heart rate zone should I train in?
Most of your weekly training for general fitness can be in zone 2 (easy, you can still talk in full sentences), with smaller amounts in zones 3 to 5 for harder sessions. If you have a heart condition or take medicine that affects heart rate, ask your doctor for personal targets.