Maximum Heart Rate Calculator
Calculate your maximum heart rate and discover ideal training zones to optimize your physical exercise.
Important Medical Disclaimer
This calculator is an educational and clinical decision support tool. Results DO NOT replace professional medical evaluation, laboratory tests, or clinical judgment. Always consult a qualified healthcare professional for diagnosis, treatment, and clinical decisions. Calculations are based on scientifically validated formulas but may not be applicable to all patients.
Calculate MHR
What is Maximum Heart Rate?
Maximum Heart Rate (MHR) is the highest number of beats your heart can reach per minute during intense physical exercise. It's an important indicator for exercise prescription and intensity monitoring.
MHR = 220 - Age
How to Calculate MHR?
The most commonly used formula is Tanaka's: MHR = 220 - age in years. Although it's an estimate, it's widely accepted and useful for training planning. For greater accuracy, a maximum stress test under medical supervision can be performed.
Training Zones
Warm-up (50-60%)
Ideal for warm-up and active recovery. Improves general health and prepares the body for more intense exercises.
Fat Burn (60-70%)
Ideal zone for fat burning and improving basic aerobic capacity. Long-duration exercises in this zone are efficient.
Aerobic (70-80%)
Significant improvement in cardiovascular capacity and endurance. Ideal for general physical conditioning.
Anaerobic (80-90%)
High-intensity training. Improves power and speed. Requires good prior conditioning.
Maximum (90-100%)
Maximum effort, used in high-intensity interval training. Only for well-conditioned athletes.
Formula Limitations
The 220 - age formula is a population estimate and can vary ±10-15 bpm individually. Factors such as genetics, fitness level, medications, and health conditions can influence actual MHR. For greater accuracy, especially in high-performance training programs, it's recommended to perform a maximum stress test with medical supervision.
Frequently Asked Questions
Does MHR decrease with age?
Yes, maximum heart rate tends to decrease with age, approximately 1 beat per year. This is a natural process of cardiovascular aging.
Can I increase my MHR with training?
Not significantly. MHR is primarily determined by age and genetics. Training improves cardiac efficiency at submaximal rates, but doesn't substantially change MHR.
Is it dangerous to reach MHR during exercise?
For healthy, well-conditioned individuals, occasionally reaching MHR during interval training is safe. However, sedentary individuals or those with cardiac conditions should consult a physician before performing high-intensity exercises.
Can medications affect MHR?
Yes, some medications, especially beta-blockers used for hypertension and heart problems, can reduce MHR. Inform your doctor about medications when planning an exercise program.
Scientific References
- 1. Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37(1):153-156.
- 2. American Heart Association. Target Heart Rates Chart. Circulation. 2015.
- 3. Karvonen MJ, Kentala E, Mustala O. The effects of training on heart rate; a longitudinal study. Ann Med Exp Biol Fenn. 1957;35(3):307-315.
- 4. American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. 10th ed. Philadelphia: Wolters Kluwer; 2018.