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MetricsFit
Cardiovascular

Heart Rate Calculator

Calculate your maximum heart rate and personalised training zones.

What is maximum heart rate?

Maximum heart rate (HRmax) is the highest number of beats per minute your heart can reach during maximum intensity exercise. It is used to define cardiovascular training zones and personalise exercise intensity. It decreases with age and varies individually by ±10–15 bpm from formula estimates.

How is it calculated?

Maximum heart rate (HRmax) can be estimated with several formulas. The classic '220 − age' formula (Fox, 1971) is the best known but has an error margin of ±10–12 bpm. The Tanaka formula (2001), validated in a meta-analysis of 514 subjects, is more accurate, especially after age 40. To calculate training zones, the Karvonen formula (heart rate reserve method) is used, which incorporates resting HR and is more precise than using HRmax alone.

Formula

Tanaka: HRmax = 208 − (0.7 × age)Karvonen: Target HR = ((HRmax − resting HR) × % intensity) + resting HRClassic formulas:Fox (1971): HRmax = 220 − ageGelish (2007, active adults): HRmax = 207 − (0.7 × age)

⚠️ Limitations

HRmax formulas are population estimates with a standard deviation of ±10–12 bpm — two people of the same age may have real HRmax values differing by 20–25 bpm. For precision training, real HRmax should be measured with a supervised maximal stress test.

FAQ

For adults, a resting heart rate between 60 and 100 bpm is considered normal. Athletes often have rates of 40–60 bpm.
Zone 2 (60–70% of max HR) uses fat as its primary fuel source. However, higher zones burn more total calories per session.
Zone 5 is safe for healthy individuals during short intervals. Avoid spending more than 10–15% of weekly training volume there.
Regular aerobic exercise (especially Zone 2 training), good sleep, stress management and avoiding stimulants all help lower resting HR over time.