More accurate for adults than the old 220 − age rule. Uses the Tanaka formula.
Source: Tanaka, Monahan & Seals, JACC 2001.
What does maximum heart rate mean?
Maximum heart rate (MHR) is the highest heart rate your cardiovascular system can achieve during maximal exercise. It is a physiological ceiling determined primarily by age-related changes in the cardiac conduction system, specifically, the rate at which the sinoatrial node (the heart's natural pacemaker) can fire electrical impulses.
The Tanaka formula, MHR = 208 − (0.7 × age), was derived from a comprehensive meta-analysis by Tanaka, Monahan, and Seals, published in the Journal of the American College of Cardiology in 2001. They analysed 351 published studies comprising 18,712 subjects across a wide age range and found that the relationship between age and MHR was best described by a linear equation with a slope of approximately −0.7 bpm per year, rather than the −1.0 slope assumed by 220 − age.
MHR is the anchoring point for heart rate training zones. Knowing your MHR allows you to calculate zones as percentages of that maximum, for example, 50–60% of MHR is typically the warm-up / recovery zone, 60–70% is aerobic fat-burning zone, 70–80% is aerobic training, 80–90% is high-intensity / anaerobic threshold, and above 90% is maximal/sprint zone.
MHR varies between individuals of the same age by ±10–15 bpm (1 standard deviation). The only way to know your true MHR precisely is a graded maximal exercise test, ideally under medical supervision for those over 40 or with cardiac risk factors.
Reference ranges
| Age | Estimated MHR (Tanaka) | Traditional 220 − age |
|---|---|---|
| 20 | 194 bpm | 200 bpm |
| 30 | 187 bpm | 190 bpm |
| 40 | 180 bpm | 180 bpm |
| 50 | 173 bpm | 170 bpm |
| 60 | 166 bpm | 160 bpm |
| 70 | 159 bpm | 150 bpm |
When should you see a doctor?
If you are over 40, have a history of heart disease, or have not exercised regularly in years, seek medical clearance before performing a maximal exercise test. Symptoms during exercise, chest pain, pressure, shortness of breath disproportionate to effort, palpitations, dizziness, or syncope, require immediate medical evaluation. Do not attempt to achieve your calculated MHR without appropriate fitness preparation.
Frequently asked questions
What is the Tanaka formula for maximum heart rate?
The Tanaka formula is: MHR = 208 − (0.7 × age). It was derived from a meta-analysis of 351 studies involving over 18,000 subjects and published in the Journal of the American College of Cardiology in 2001. It produces slightly higher values than the traditional 220 − age for younger adults and lower values for older adults, and has smaller standard error overall.
Is 220 minus age accurate for maximum heart rate?
The 220 − age formula has a large standard deviation (±10–12 bpm) and tends to overestimate MHR in older adults. It has no clear scientific derivation and was proposed anecdotally in the 1970s. The Tanaka formula (208 − 0.7 × age) is considered more accurate in adults, though individual MHR can vary substantially, the only way to know your true MHR is a maximal exercise test.
Does fitness level affect maximum heart rate?
Maximum heart rate declines with age regardless of fitness level and is not significantly trainable. Aerobic training does not raise MHR but does improve stroke volume, meaning a trained athlete can sustain a higher cardiac output at the same heart rate. Resting heart rate decreases with training (a benefit), but MHR stays roughly the same.