How it works
Maximum heart rate is the fastest your heart can beat during all-out effort. It declines with age, and most people estimate it with a formula rather than a maximal test.
The classic 220 − age formula is simple and is what the American Heart Association uses for target ranges. Research formulas like Tanaka (2001) and Gellish (2007) fit large data sets better, especially for older adults, and the Gulati formula (2010) was developed specifically for women.
Any formula can be off by 10 to 12 beats per minute for an individual, and medications such as beta blockers lower heart rate. Results are estimates, not medical advice.
Formula
Max HR = 220 − age · Tanaka: 208 − 0.7 × age · Target = max HR × intensity %
Questions people ask
What is my target heart rate for exercise?
The American Heart Association suggests about 50–70% of max heart rate for moderate activity and 70–85% for vigorous activity, using 220 − age as the max.
Is 220 minus age accurate?
It is a rough average. It tends to overestimate max heart rate in younger people and underestimate it in older people, which is why Tanaka and similar formulas were developed.
How can I find my true max heart rate?
A supervised graded exercise test gives the most accurate value. Some athletes do a hard field test with a chest-strap monitor, but anyone with health concerns should check with a doctor first.