Finding Your Maximum Heart Rate
Your maximum heart rate (HRmax) is the single number every heart-rate zone is built on. Get it wrong by 10 beats and every zone shifts by 5–10 bpm, so it's worth getting right. Here's what it is, how to estimate it, and how to test it for real.
What max heart rate actually is
HRmax is the highest your heart can beat during all-out effort. It's largely genetic, drifts down slowly with age, and, importantly, is not a measure of fitness. A fitter athlete doesn't have a higher HRmax; they just do more work at the same heart rate.
You can't train your max heart rate up. Its only job is to anchor your zones.
Estimate it in five seconds
The fastest way to a number is an age formula. The famous 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. Modern equations like Tanaka (208 − 0.7 × age) are more accurate.
Rather than do the arithmetic, drop your age into the live calculator below: it shows six published formulas side by side so you can see the spread:
HRmax recomendada
184bpm
Tanaka (2001)
Média dos 6 modelos
183bpm
na dúvida, use esta
Seis preditores publicados, lado a lado (erro típico de ±10–12 bpm)
| Fox / Haskell (1971) | 185 bpm |
| Tanaka (2001)Recomendado | 184 bpm |
| Gellish (2007) | 183 bpm |
| Nes (2013) | 189 bpm |
| Gulati, mulheres (2010) | 175 bpm |
| Londeree & Moeschberger | 181 bpm |
| Média dos seis modelosmédia dos preditores acima | 183 bpm |
- Recomendamos Tanaka (2001) porque foi rederivada de uma meta-análise de 18.712 pessoas e é mais precisa em diferentes idades do que a antiga regra 220 menos idade, que tende a superestimar para atletas mais velhos.
- A HRmax prevista por fórmula carrega um desvio padrão de aproximadamente ±10–12 bpm, então dois atletas da mesma idade podem diferir em mais de 20 bpm. Use apenas como ponto de partida.
- Para precisão, faça um teste de campo máximo (por exemplo, uma sessão intensa de subidas repetidas ou um teste de rampa supervisionado) e leia sua HRmax real no dispositivo.
Um PDF com seus resultados personalizados, além de um QR code para reabri-los a qualquer momento.
Notice how much the estimates differ? That spread is exactly why a formula is a starting point, not gospel.
Test it for real
A field test is more accurate than 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.
Stop if you feel unwell: this is a maximal effort and not for beginners. One good test lasts a long time: HRmax drifts down only about 0.7 bpm per year.
Then build your zones
Once you have a trustworthy HRmax, everything downstream falls into place:
- Heart-rate zone calculator: the standard %HRmax 5-zone split.
- LTHR zones: if you'd rather anchor to lactate-threshold heart rate, which many coaches prefer.
- Max heart rate calculator: the six-formula tool from above, on its own page.
Train by the number, not the formula, and your easy days stay easy and your hard days stay honest.