Max Heart Rate Calculator (MHR)

Use the Max Heart Rate Calculator

Estimate maximum heart rate by age and get personalized training zones. Add resting HR for Heart Rate Reserve targets.

How to Use Max Heart Rate Calculator (MHR)

1. Step 1: Enter Age

   Type your age in years. The tool supports ages 1–100.

2. Step 2: Select Sex & Formula

   Pick Male or Female and choose a formula (Fox, Tanaka, Nes, Gellish, or Gulati for women).

3. Step 3: Optional: Add Resting HR

   Add your resting heart rate to personalize targets using the Karvonen method.

4. Step 4: Calculate MHR

   Tap Calculate MHR to see your estimated maximum heart rate and training zones.

5. Step 5: Adjust Intensity

   Use the slider to view a target heart rate at any intensity percent.

Key Features

• Five MHR formulas (Fox, Tanaka, Nes, Gellish, Gulati)
• Personalized targets using Resting HR (Karvonen)
• Zone 1–5 ranges with quick tips
• Mobile‑first inputs and large touch controls

Understanding Results

Formula

Maximum heart rate (MHR) is the highest heart rate your body can reach during a very hard effort. Because measuring true MHR requires a maximal, supervised test, most people estimate it from age with population‑based equations. Common options include Fox (220 − age), Tanaka (208 − 0.7×age), Nes (211 − 0.64×age), Gellish (207 − 0.7×age), and Gulati (206 − 0.88×age, women). Each is a slightly different best‑fit line through large datasets. Our maximum heart rate calculator lets you compare them and choose the one that aligns with your experience.

Your training targets can be set as a percentage of MHR or, when you enter resting heart rate (RHR), with the Heart Rate Reserve (HRR) approach (Karvonen method). The HRR formula is: Target HR = RHR + % × (MHR − RHR). For example, if MHR is 190 bpm and RHR is 60 bpm, the 70% target by HRR is 60 + 0.70 × (190 − 60) ≈ 151 bpm.

Reference Ranges & Interpretation

A practical five‑zone model based on MHR is: Zone 1 = 50–60%, Zone 2 = 60–70%, Zone 3 = 70–80%, Zone 4 = 80–90%, and Zone 5 = 90–100%. Zones 1–2 are easy and conversational. Zone 3 is steady tempo (“comfortably hard”). Zone 4 targets threshold—hard but sustainable for blocks of 8–20 minutes. Zone 5 is very hard, used for short repeats. If you provide RHR, the same bands are computed on HRR + RHR, which typically feels more individualized.

Day‑to‑day heart rate varies with heat, hydration, sleep, caffeine, stress, and altitude. Wearables also differ in how quickly they respond during intervals—chest straps are usually more responsive than wrist sensors. Use perceived effort (RPE) and the talk test alongside heart rate, and update inputs every few weeks as your fitness evolves.

Assumptions & Limitations

Age‑based formulas are averages; many healthy individuals sit well above or below any single equation. Medications (for example, beta‑blockers) can blunt heart rate response, and some cardiac or systemic conditions alter normal ranges. High‑intensity field tests are strenuous—warm up thoroughly, stop if you feel unwell, and speak with a professional about personal risks. Treat results as training guidance, not medical advice.

Complete Guide: Max Heart Rate Calculator (MHR)

Use our max heart rate calculator to estimate MHR by age with Tanaka, Fox, Nes, and Gulati formulas. Then view training zones and optional HRR‑based targets.

Most people don’t need a lab test to train well. A simple age‑based estimate of maximum heart rate (MHR), paired with clear effort cues and rest, takes you very far. The tool above gives you fast estimates from established formulas, adds optional personalization with Resting HR, and turns everything into practical targets you can use today.

What is maximum heart rate?

Maximum heart rate (MHR) is the highest number of beats per minute your heart can reach during a very hard, short‑duration effort. In a clinical setting, it’s sometimes verified during a graded exercise test under supervision. For everyday training, most athletes estimate it from age using well‑studied formulas, then sanity‑check targets against how each effort feels.

Two related numbers often appear alongside MHR: Resting Heart Rate (RHR) and Heart Rate Reserve (HRR). RHR is your heart rate at complete rest, typically measured right after waking. HRR is the difference between MHR and RHR and is helpful for personalizing training zones. Our calculator supports both simple % of MHR and the HRR approach.

MHR formulas explained

Population formulas come from large datasets and summarize broad trends. Each equation has a slightly different slope and intercept, so the results may differ by a few beats. Here are the common options you can choose in the calculator:

• Fox (220 − age): A classic, easy‑to‑remember formula. Familiar but can over‑ or under‑estimate for some individuals.
• Tanaka (208 − 0.7×age): Often a good default across ages based on a meta‑analysis; slightly lower slope than Fox.
• Nes (211 − 0.64×age): Another modern estimate with a gentler age slope; many find it aligns well with training history.
• Gellish (207 − 0.7×age): Very similar to Tanaka; useful for comparison.
• Gulati (206 − 0.88×age, women): Women‑specific equation; produces different values especially at older ages.

No single line fits everyone. Genetics, sport history, altitude, and medications can shift your true max. Treat an equation as a starting point, then refine with experience and benchmark sessions. If you want zone tables right away from a different entry point, try the heart rate zone calculator or the focused Zone 2 heart rate calculator.

How accurate is a max heart rate calculator?

Any age‑based max heart rate calculator provides a best‑guess from population data. Typical error is roughly ±10–12 bpm, and some people sit farther from the estimate. A small difference rarely matters for sustainable training because you will anchor day‑to‑day work by how it feels (perceived exertion) and what you can say (the talk test). When you repeat workouts at similar weather, terrain, and sleep, you will quickly learn whether your zones feel right.

If your easy runs feel too hard, or threshold reps feel too easy to sustain the intended duration, adjust. Updating your inputs every few weeks—or after a hard 5K/10K effort—keeps targets aligned with your current fitness rather than with last season’s numbers.

Measure Resting HR the right way

Resting Heart Rate (RHR) is simplest to measure right after waking, before caffeine, and while lying quietly for a minute or two. Avoid measuring after poor sleep, late‑night alcohol, or illness—all can raise RHR temporarily. A stable RHR helps the calculator personalize targets using Heart Rate Reserve (HRR). Most healthy adults see RHR between ~50–70 bpm, but trained endurance athletes often run lower.

If you want on‑the‑go checks, our general heart rate calculator provides quick conversions and context. As you track RHR over time, you may also see how stress, travel, and heat affect recovery—useful signals when deciding whether to push or dial back.

Personalizing targets: the Karvonen method

The Karvonen method uses Heart Rate Reserve (HRR = MHR − RHR) to set training intensity. Instead of saying “70% of MHR,” it says “70% of the gap between RHR and MHR, then add RHR back.” Because two athletes with the same MHR might have very different RHRs, this approach customizes targets to how your heart behaves at rest. Many runners and cyclists find HRR targets feel more consistent across easy, steady, and hard days.

In the calculator, add your RHR to see both zone tables and a single target at any intensity percent. If you specifically want to plan intervals around race‑relevant intensities (for example, tempo or threshold sessions), you can also use the target heart rate calculator for a streamlined view.

Safe field tests to refine MHR

If you prefer to validate your estimate with a hard workout, warm up thoroughly with 10–15 minutes easy, a few strides or short pickups, and dynamic mobility. Then choose one of the following options on a flat course or a treadmill:

• Hill finish: Run or ride 2–3 minutes hard on a gentle uphill at the end of a long interval. Peak HR often occurs late in the repeat or just after you stop.
• Progressive intervals: 3 × 3 minutes hard with 2 minutes easy between. Increase effort each rep. Watch peak HR on the final 30–60 seconds.
• Short time trial: A 6–8 minute hard effort after a full warm‑up can reveal a near‑max value without sprinting from the gun.

These are strenuous sessions. Skip testing if you have symptoms, risk factors, or any medical concerns. Your training does not require an exact max; consistency and comfort with effort cues matter more.

Training zones and how to use them

Zones organize your week into clear roles. Most endurance gains come from steady, easy mileage in Zones 1–2—efforts where you can speak in full sentences. Tempo (Zone 3) and threshold (Zone 4) inject controlled difficulty to raise stamina and speed. Zone 5 supports short, intense work near VO₂ max and is used sparingly once a base is built. If you want a full zone table from different inputs (Max HR, HRR, or Lactate Threshold), open the heart rate zone calculator.

Zone 2 gets special attention because it’s easy enough to recover from but long enough to build a big aerobic engine. If you’re unsure where to spend most time, start here and add modest amounts of tempo or threshold once you feel durable. For a dedicated view of easy‑endurance intensity, try our Zone 2 heart rate calculator.

Using your results in weekly training

After you calculate MHR, set most of your sessions at easy effort, peppered with one or two harder days each week. Example for a 4‑day runner: two Zone 2 runs (30–45 minutes), one tempo session (Zone 3) broken into 2–3 blocks of 8–12 minutes, and one threshold workout (Zone 4) with shorter reps like 3 × 8 minutes. Adjust minutes and recovery to your fitness and schedule.

If you’re building toward a race, you can estimate performance readiness with the VO₂ max calculator and convert that into practical pacing using the running pace calculator. On cross‑training days, you can estimate calorie use with the calories burned calculator as an auxiliary planning tool.

Safety, medication, and limitations

Heart rate responds to sleep, hydration, heat, caffeine, and stress. Hot, humid days push HR higher at the same pace. Some medications—especially beta‑blockers—lower your heart rate and may make % of MHR or HRR targets incomparable to friends who aren’t on those medications. If you have cardiovascular concerns, unusual symptoms (chest pain, dizziness, palpitations), or are returning after illness, discuss training intensity with a clinician.

Wearable accuracy also varies. Optical wrist sensors can lag during sprints or sudden changes. A chest strap is often more reliable for interval work. Don’t chase a single number—watch trends, match with perceived effort, and give preference to consistent, repeatable sessions over perfect lab precision.

Common training mistakes with heart‑rate zones

Two errors show up repeatedly: doing easy work too hard and hard work too rarely. Zone 2 should feel conversational—if you cannot speak in full sentences, slow down until breathing steadies. That lower intensity lets you accumulate minutes that build durability without excessive fatigue. Then, sprinkle in focused hard sessions rather than turning every run into a gray‑zone grind that is not easy enough to recover nor hard enough to move the needle.

Another pitfall is ignoring context. Heat, hills, and poor sleep elevate heart rate at a given pace. Use your zones as guides, not shackles. On hot days or after a rough night, let pace float and keep the effort where it should be. Re‑check your MHR and RHR monthly, or after clear fitness changes, to keep targets honest.

Next steps and related tools

Keep things simple: most of your gains come from steady, easy minutes and good recovery. When you’re ready to add specificity, these tools integrate naturally with your MHR estimate:

• Heart rate zone calculator — create a full Zone 1–5 table from Max HR, HRR, or LTHR.
• Target heart rate calculator — pick an intensity and get a single, precise bpm target.
• Zone 2 heart rate calculator — focus on easy‑endurance training.
• VO₂ max calculator — estimate aerobic capacity and track improvements.
• Running pace calculator — translate fitness into training and race paces.

As you iterate, use the calculator at the top of this page to update your MHR and zones. Small adjustments over time make training feel easier, steadier, and more productive—without needing a lab coat.

Frequently Asked Questions