Maximum heart rate (max HR) is the highest pulse the heart reaches at peak physical exertion. It is an individual value that declines with age.
Max HR is needed to calculate heart rate zones and the heart rate reserve for dosing workouts.
Calculation formulas
The classic formula is 220 − age (Haskell–Fox). It is simple but gives a noticeable error with age. Tanaka's formula is more accurate: max HR = 208 − 0.7 × age. There is also Nes's version: 211 − 0.64 × age. All formulas give only an estimate with a spread of about ±10–12 beats per minute.
Why you should know it
Exercise intensity is measured from max HR. Moderate activity is about 50–70% of the maximum, vigorous is 70–85%. Knowing your maximum helps you avoid overloading the heart while still training effectively enough, including for raising VO₂max.
Accurate measurement
A formula is only an estimate. The real max HR is determined with an exercise test (treadmill or cycle ergometer) under a doctor's supervision. Such a test is needed for athletes and people with heart disease; for healthy people doing fitness, the calculated value is usually enough.
Calculate using this marker
Calculators where Maximum heart rate is used directly:
Frequently asked questions
What is the maximum heart rate at 40?
By the 220 − age formula it is about 180 bpm; by the more accurate Tanaka formula (208 − 0.7 × 40) it is about 180. This is a reference point with a spread of ±10–12 beats.
Is it dangerous to reach your maximum heart rate?
For a healthy, trained person, brief work at the limit is acceptable. With heart disease or without preparation, you should not approach the maximum without consulting a doctor.