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Calculation of max HR
Estimate your maximum heart rate using 4 reference formulas. Basis for calculating your training heart zones.
What is max HR?
The HR max (maximum heart rate) is the maximum number of beats per minute (bpm) that your heart can reach during exercise at maximum intensity. It is primarily determined by your age and genetics, and drops about 1 bpm per year after age 25.
Knowing your max HR allows you to personalize training zones in % of max HR (or better, in % of reserve HR with the Karvonen method).
Available formulas
Fox & Haskell (1971) — the best known
HR max = 220 − age
Historical formula, popular because it is simple. Systematically overestimates max HR beyond the age of 40 (up to 10-15 bpm difference). Still used in mainstream literature but scientifically outdated.
Tanaka (2001) — the most accurate
Max HR = 208 − 0.7 × age
From a meta-analysis of 18,000 subjects (Tanaka et al., JACC 2001). Superior accuracy to Fox, especially after 40 years. Recommended by the majority of exercise physiologists today.
Gellish (2007)
Max HR = 207 − 0.7 × age
Variant close to Tanaka, resulting from a longitudinal study over 23 years. Slightly more conservative.
Astrand (women)
Max HR (women) = 226 − age
Historical variant with specific coefficient for women. Today tends to be abandoned in favor of Tanaka (unisex and more precise).
Actual precision of formulas
The formulas have a margin of error of ±10-15 bpm. This comes from the great interindividual variability: at the same age, two people can have a max HR different by 30 bpm without any pathology. Genetics is the main determinant.
For precise measurement, only real tests are the proof:
- Field test: 3 × 3 min test at progressive max intensity, or uphill to threshold.
- Laboratory exercise test: mat with HR and lactate measurement, the gold standard.
When does your max HR change?
- With age: linear decline of approximately 1 bpm per year after 25 years.
- With training: your max HR remains almost stable (resting HR drops sharply with training, but not max HR).
- With heat: your HR at a given effort increases by 5-10 bpm in heat, but the max ceiling HR does not change.
- With fatigue: your max HR becomes more difficult to reach, but the ceiling remains the same.
Common errors
- Calculate your training zones only in % of max HR, without taking into account resting HR. The Karvonen method (reserve FC) is more precise.
- Confuse max HR and threshold HR. The max HR is the absolute ceiling, the threshold HR (≈ 88-92% max HR) is the sustainable intensity 30-60 min.
- Using Fox over 50 years old: the formula gives 170 bpm where Tanaka gives 173 and the reality is often 155-165 bpm. Risk of incorrectly calibrating your zones.
Questions fréquentes
Because the formula is statistical: 10-15 bpm difference is normal. If you have made a reliable actual measurement, use it, it is more accurate than estimates.
There isn't one. High or low max HR is neither good nor bad, just an individual trait. What matters is knowing your value to calibrate your training zones.
About 1 bpm per year after age 25, on average. But it's slow and spread out: at 50 you have lost 25 bpm compared to 25, which changes your training zones.
3 × 3 min test: run 3 times for 3 min at progressive intensity (z3, z4, z5 max), with 2 min of recovery between. Note your max HR observed during the 3rd series. Safety: no cardiac pathology, complete warm-up, HR previously checked by your doctor if > 40 years old.