Finding Your Maximum Heart Rate
What max heart rate is, why the 220 minus age rule is shaky, and how to estimate or field-test yours. Includes a six-formula calculator.
Your maximum heart rate (HRmax) anchors every heart-rate zone. Get it wrong by 10 beats and every zone shifts by 5–10 bpm.
What max heart rate is
HRmax is the highest your heart can beat during all-out effort. It is largely genetic, drifts down slowly with age, and is not a measure of fitness.
You can't train your max heart rate up. Its only job is to anchor your zones.
Estimate it in five seconds
The 220 − age rule is easy to remember but was never derived from solid data. It runs high for older athletes and low for some younger ones. Tanaka (208 − 0.7 × age) is more accurate. Drop your age in below to see six published formulas side by side:
HRmax disyorkan
184bpm
Tanaka (2001)
Purata kesemua 6 model
183bpm
jika tidak pasti, gunakan ini
Enam peramal yang diterbitkan, sebelah-menyebelah (ralat lazim ±10–12 bpm)
| Fox / Haskell (1971) | 185 bpm |
| Tanaka (2001)Disyorkan | 184 bpm |
| Gellish (2007) | 183 bpm |
| Nes (2013) | 189 bpm |
| Gulati, wanita (2010) | 175 bpm |
| Londeree & Moeschberger | 181 bpm |
| Purata kesemua enam modelmin daripada peramal di atas | 183 bpm |
- Kami mengesyorkan Tanaka (2001) kerana ia diterbitkan semula daripada meta-analisis 18,712 orang dan lebih tepat merentas pelbagai umur berbanding peraturan lama 220 tolak umur, yang cenderung terlalu tinggi untuk atlet yang lebih tua.
- HRmax yang diramal formula membawa sisihan piawai kira-kira ±10–12 bpm, jadi dua atlet yang sama umur boleh berbeza sebanyak 20+ bpm. Gunakannya sebagai titik permulaan sahaja.
- Untuk ketepatan, lakukan ujian padang maksimum (cth. sesi ulangan bukit yang sukar atau ujian tanjakan diselia) dan baca HRmax sebenar anda daripada peranti.
PDF keputusan peribadi anda, dengan kod QR untuk membukanya semula bila-bila masa.
Test it for real
A field test beats any equation. After a thorough warm-up:
- Run or ride 2–3 minutes hard uphill.
- Recover briefly, then go again, building to an all-out final 30 seconds.
- The highest number you see is close to your true HRmax.
Maximal effort, not for beginners. Stop if you feel unwell. One good test lasts years, since HRmax drops only about 0.7 bpm per year.
Then build your zones
- Heart-rate zone calculator: the standard %HRmax 5-zone split.
- LTHR zones: anchor to lactate-threshold heart rate instead.
- Max heart rate calculator: the six-formula tool above.