Maximum Heart Rate Calculator by Age
Find your maximum heart rate and optimal training zones by age.
15 100
bpm
Your Max HR
187 bpmRecovery / Warm-up 94–112 bpm
Light activity, active recovery
Fat Burn / Endurance 112–131 bpm
Moderate effort, fat oxidation
Aerobic / Cardio 131–150 bpm
Sustained effort, cardiovascular fitness
Anaerobic / Threshold 150–168 bpm
High intensity, lactate threshold
VO₂ Max / Maximum 168–187 bpm
Maximum effort, peak performance
Training zones are general recommendations based on age-derived formulas. Consult a healthcare professional before starting any exercise program.
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Frequently Asked Questions
How is maximum heart rate calculated?
This calculator uses the Tanaka formula (2001, meta-analysis of 350+ studies): MHR = 208 − (0.7 × age). It is more accurate than the classic 220 − age formula, especially for adults over 40. Individual variation can be ±10-15 bpm due to genetics.
What are heart rate training zones?
Five intensity ranges based on your max HR: Zone 1 (50–60%) recovery, Zone 2 (60–70%) fat burn and aerobic base, Zone 3 (70–80%) aerobic endurance, Zone 4 (80–90%) anaerobic threshold, Zone 5 (90–100%) max effort. The polarized model (80% low zones, 20% high zones) is the most recommended approach.
What is the fat-burning heart rate zone?
The fat-burning zone is Zone 2: 60–70% of your max heart rate. In this zone, your body primarily uses fat as fuel. However, total caloric deficit matters more for weight loss than training in a specific zone.
What is a good heart rate for running?
For endurance running (marathon, half marathon), most training should be in Zone 2 (60–70% MHR). For speed work and intervals, Zone 4 (80–90% MHR). The 80/20 model is recommended: 80% in low zones, 20% in high zones.
What heart rate is dangerous during exercise?
Exceeding 100% of your estimated MHR for prolonged periods may indicate risk. Warning signs: chest pain, dizziness, difficulty breathing, or irregular rhythm. If your resting heart rate consistently exceeds 100 bpm (tachycardia), consult a doctor.
How do I measure my resting heart rate?
Measure your HR upon waking, lying down, over several consecutive days and average the results. A normal resting HR is 60–100 bpm. An elevation of 5–7 bpm above your average may indicate overtraining, stress, or illness. Beta-blockers and cardiac medications can artificially suppress HR.
What factors affect heart rate during exercise?
Beyond age and fitness level: dehydration, heat, altitude, and caffeine raise HR. Beta-blockers and certain medications suppress it artificially. Poor sleep and stress also alter cardiac response. These variables can make your zones feel off from expectations.
Are heart rate zones different for cycling?
The zones are calculated the same way, but max HR on a bike can be 5–10 bpm lower than running because less muscle mass is engaged. If you train both sports, consider doing a sport-specific max HR test. A power meter (FTP) can be more useful than HR for cyclists.