Calculate your maximum heart rate using three science-backed formulas and see your personalised training zones.
| Age Decade | Estimated Max HR |
|---|---|
| 20s | ~200 bpm |
| 30s | ~190 bpm |
| 40s | ~180 bpm |
| 50s | ~170 bpm |
| 60s | ~160 bpm |
Values are approximate averages using the 220-age formula. Individual variation of ±10–12 bpm is common.
Maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during maximum physical exertion. It is a key number used to define training zones and is primarily determined by age—it decreases by roughly one beat per year after early adulthood.
The Tanaka formula (208 − 0.7 × age) and Gelish formula (207 − 0.7 × age) are considered more accurate than the traditional 220-age formula because they were derived from larger, more diverse populations. The Tanaka formula is widely used in clinical exercise science. However, all formulas are population averages; your true MHR can vary ±10–12 bpm from any prediction.
Your calculated max heart rate is a statistical estimate, not a hard ceiling. Healthy individuals regularly exceed predicted values during intense exercise without harm. If you frequently feel chest pain, dizziness, or shortness of breath at high intensities, consult a doctor before continuing high-intensity training.
Max heart rate declines naturally with age at approximately 1 bpm per year. A 20-year-old typically has a predicted MHR around 200 bpm, while a 60-year-old is around 160 bpm. This is unrelated to fitness level—even elite athletes experience age-related MHR decline.
HC Webhook sends your real-time heart rate and resting heart rate data to any webhook endpoint automatically.
