Max Heart Rate Calculator

Your details

Your current age in years. Maximum heart rate naturally decreases with age.
years
Tanaka is the most validated across the adult lifespan. Haskell & Fox is the classic rule of thumb. Nes uses a large Norwegian cohort. All are age-based estimates with ~10-12 bpm standard deviation.
Measure first thing in the morning before getting out of bed. Providing this unlocks the Karvonen method for more personalized training zones.
bpm
Estimated max heart rate187 bpm estimated max
187bpm
Zone 1 low (Recovery)94bpm
Zone 1 high (Recovery)112bpm
Zone 2 low (Endurance)112bpm
Zone 2 high (Endurance)131bpm
Zone 3 low (Aerobic)131bpm
Zone 3 high (Aerobic)150bpm
Zone 4 low (Threshold)150bpm
Zone 4 high (Threshold)168bpm
Zone 5 low (Max effort)168bpm
Zone 5 high (Max effort)187bpm
187 bpm
Under 140<140140-160140-160160-180160-180180-200180-200Over 200200+

Estimated max heart rate: 187 bpm via the Tanaka formula.

  • The Tanaka formula gives 187 bpm as your estimated max. Age-based estimates carry a standard deviation of roughly 10-12 bpm, so your true max could be 20 bpm above or below.
  • Add your resting heart rate above to unlock Karvonen zones, which are more personalized than simple MHR percentages.
  • Your aerobic-to-threshold range (Zones 3-4) runs roughly 131 to 168 bpm. Most training plans build endurance by spending the majority of time in Zones 2-3.

Next stepMeasure your resting heart rate tomorrow morning before getting up, then re-enter it here for personalized Karvonen zones.

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