As a certified running and triathlon coach, I’ve worked with numerous athletes seeking to incorporate heart rate training into their routines, and for good reason.
When done correctly, heart rate training can be an excellent method for endurance athletes. Many of my athletes have achieved major PRs and performance breakthroughs across a range of distances by training smarter with heart rate zones.
But here’s the catch: if your heart rate zones aren’t set up accurately, the effectiveness of your training will suffer. That’s why knowing your maximum heart rate is essential.
So, how do you calculate it?
In this guide, we’ll break down how to determine your maximum heart rate, what factors can influence it, and why this number is so important for optimizing your training and performance.
What Is Maximum Heart Rate?
As the term describes, your maximum heart rate (MHR or max HR) refers to the maximum number of times your heart can beat in a minute, measured in beats per minute (BPM).
A higher maximum heart rate means that your heart is capable of beating faster.
How to Calculate Maximum Heart Rate
There are numerous formulas you can use to calculate your maximum heart rate, rather than doing intense exercise testing, which often includes vigorous-intensity activity to raise your heart rate to its max:
Formulas to calculate maximum heart rate:
#1: Fox Formula
The most common formula for calculating max heart rate is 220 minus age in years.
Since this is the simplest way to estimate maximum heart rate, the 220-age max heart rate formula is widely used.
For example, fitness watches and exercise machines that calculate your heart rate zones based on your age typically use this max HR equation.
However, although this is a popular way to calculate max HR, research indicates that the standard error of 220-age for an estimated maximum heart rate is +/- 12 heart beats per minute.1Arena, R., Myers, J., & Kaminsky, L. A. (2016). Revisiting age-predicted maximal heart rate: Can it be used as a valid measure of effort? American Heart Journal, 173, 49–56. https://doi.org/10.1016/j.ahj.2015.12.006
For example, using the Fox Max HR formula, if you’re 38 years old, 220-38 = 182 bpm.
However, your actual maximum heart rate might be as low as 170 bpm or as high as 194 bpm, with a standard error of the estimate.
#2: Max HR Formula for Women: Gulati Formula
Although the Fox Formula can technically be used for men and women alike, the Gulati formula for max heart rate was developed specifically for women after researchers consistently noted that the Fox Formula generally overestimates MHR for women.2Sydó, N., Abdelmoneim, S. S., Mulvagh, S. L., Merkely, B., Gulati, M., & Allison, T. G. (2014). Relationship Between Exercise Heart Rate and Age in Men vs Women. Mayo Clinic Proceedings, 89(12), 1664–1672. https://doi.org/10.1016/j.mayocp.2014.08.018
Therefore, this formula was developed specifically to calculate maximum heart rate max HR for women only.
The formula is: 206 – (0.88 × age).
For example, if you are 38 years old, 206 – (0.88 × 38) = 173 bpm. Note that this is much lower than the 220-age formula would have predicted for maximum HR.
#3: Max Heart Rate Formula for Seniors: Tanaka Formula
The Tanaka formula is primarily designed for men and women over the age of 40, as the traditional 220-age formula tends to yield higher errors for older adults.
This MHR formula is 208 – (0.7 × age).
For example, if you are 38 years old, 206 – (0.88 × 38) = 181 bpm. Note that this is slightly lower than the 220-age formula would have predicted for maximum HR.
#4: Max Heart Rate Formula for Athletes: HUNT Formula
The HUNT Fitness Study measured the maximum heart rate in 3,320 healthy adults aged between 19 and 89. A regression analysis was then applied to the data to find the line of best fit.
The formula that describes the trend line for maximum heart rate based on age is 211 – (0.64 x age).
Although the researchers found the HUNT Max HR formula to be more accurate than the 220-age or other standard formulas for calculating maximum heart rate, the margin of error is still approximately 10.8 beats per minute.
That said, the HUNT formula for max HR is said to be better for active men and women than for sedentary individuals.
#5: Other Max HR Formulas:
According to researchers, a more accurate estimation than the Fox Formula for max heart rate can be found through the following formulas:3Shargal, E., Kislev-Cohen, R., Zigel, L., Epstein, S., Pilz-Burstein, R., & Tenenbaum, G. (2015). Age-related maximal heart rate: examination and refinement of prediction equations. The Journal of Sports Medicine and Physical Fitness, 55(10), 1207–1218. https://pubmed.ncbi.nlm.nih.gov/25389634/
- Maximum Heart Rate for Males = 208.609-0.716 x age
- Maximum Heart Rate for Females = 209.273-0.804 x age
For example, if you’re a 38-year-old male: 208.609-0.716 x 38 = 181 bpm. If you’re a 38-year-old female: 209.273-0.804 x 38 = 178 bpm.
Factors That Affect MHR
As you may have noticed, all standard formulas for estimating maximum heart rate only consider your age and, sometimes, your sex.
While your age and sex are the two factors that most significantly impact your maximum heart rate, there are additional factors as well.
Here are the primary factors that affect your maximum heart rate:
- Age: Maximum heart rate decreases with age.
- Sex: According to the American College of Cardiology, women tend to have a lower maximum heart rate than men.4Casteel, B. (2014, March 27). The Heart Responds Differently to Exercise in Men vs. Women. American College of Cardiology. https://www.acc.org/about-acc/press-releases/2014/03/27/12/29/allison-peak-hr-pr#:~:text=The%20study%20also%20showed%20that
- Genetics
- Body size: People with a smaller body size tend to have a higher maximum heart rate.
- Altitude: Being at a high altitude can depress your maximum heart rate.
- Fitness level: Your fitness and physical activity levels may have a minor impact on your maximum heart rate.
Why Is Knowing Your Maximum Heart Rate Important for Athletes?
Brett Lato, the Manager of Training and Education at Polar, one of the leading companies at the forefront of heart rate monitoring technology for athletes, says that the greatest value in knowing your true maximum heart rate is that it allows you to set up your personalized heart rate zones.
The heart rate training zones are then determined based on percentages of your maximum heart rate value.
“To put it simply, to calculate your heart rate zones and exercise at the appropriate exercise intensity levels, you must first know your maximum heart rate. It’s a key metric in individualized training and performance,” suggests Lato.
“Essentially, each heart rate zone represents a different level of intensity. Precise knowledge of your training intensities can ensure you receive the desired effect from your sessions.”
The more precise you are when you calculate maximum heart rate, the more accurate your heart rate training will be.
To that end, because all of the formulas to calculate max heart rate have a fair amount of error, Lato says that if you’re serious about your training, it might be worth doing a true max HR test.
“For athletes with more experience, a field test will provide more accurate data. The general idea of the field test is to warm up and take part in an exercise that pushes you to your maximum effort,” explains Lato.
“Keep in mind that conducting this field test unprepared or as a beginner will likely put your body under a lot of stress, so in that case, check with a physician ahead of time.”
Lato suggests that calculating your maximum heart rate and then using a heart rate monitor during your training can help guide your workouts and provide valuable insights into your fitness.
“A heart rate monitor is the most effective way to measure your intensity during training and track your progress over time,” suggests Lato.
Can You Improve Your Max HR?
“It’s crucial to understand that maximum heart rate is not an indicator of fitness prowess and is largely hereditary,” cautions Lato. “Rather, it’s essential to work toward sustaining intensities relative to your maximum heart rate and goals.”
Lato says that the ability to increase your max heart rate through training beyond your hereditary MHR is somewhat limited. However, Lato says that engaging in structured training may help build up max heart rate somewhat.
“To work on boosting your maximum heart rate, focus on consistency and progress,” suggests Lato.
“Take steps to build your body’s overall efficiency and weave a variety of exercises and workouts into your routine based on your fitness goals, but remember to take it steady and allow your body the space to recover and recuperate.”
If you do want to take a crack at a field test, check out this next guide:
