Estimate your maximum heart rate using scientifically validated formulas to optimize your training zones.
Maximum Heart Rate (MHR)
Warm up, recovery
Fat burning, basic endurance
Aerobic fitness
Anaerobic capacity
Maximum effort, speed
Your Maximum Heart Rate (MHR) is the highest number of beats per minute your heart can pump under maximum stress. Knowing your MHR is crucial for defining effective training zones for cardiovascular exercise.
220 - Age formula. Simple and easy to remember, but can have a margin of error of up to 10-12 bpm.208 - (0.7 × Age). Often considered more accurate than the standard formula, especially for older adults.206 - (0.88 × Age). Research suggests this formula is more accurate for women.207 - (0.7 × Age). Another linear equation that often provides a middle ground between Fox and Tanaka.Training in specific heart rate zones allows you to target different fitness goals, from fat burning and recovery (lower zones) to endurance and aerobic capacity (middle zones), and finally to peak performance and speed (higher zones).