Understanding Maximum Heart Rate

Maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during maximal physical exertion. Knowing your MHR helps you train at the right intensity for your fitness goals.

MHR Formulas Explained

1. Fox Formula (Traditional)

MHR = 220 - Age

The classic formula from 1971. Simple but tends to overestimate MHR in younger people and underestimate in older adults.

2. Tanaka Formula (2001)

MHR = 208 - (0.7 x Age)

Based on a meta-analysis of 351 studies. Generally considered more accurate than the Fox formula, especially for older adults.

3. Gellish Formula (2007)

MHR = 207 - (0.7 x Age)

Derived from a study of healthy adults and provides similar results to Tanaka's formula.

4. Gulati Formula (Women, 2010)

MHR = 206 - (0.88 x Age)

Specifically developed for women, who tend to have different heart rate responses than men.

5. HUNT Formula (2012)

MHR = 211 - (0.64 x Age)

Based on a Norwegian study of active individuals. May be more accurate for fit people.

Heart Rate Training Zones

Zone	% of MHR	Intensity	Benefit
1	50-60%	Very Light	Recovery, warm-up
2	60-70%	Light	Fat burning, endurance
3	70-80%	Moderate	Aerobic fitness
4	80-90%	Hard	Anaerobic threshold
5	90-100%	Maximum	Speed, peak performance

Which Formula Should You Use?

• General population: Tanaka or Gellish formula
• Women: Gulati formula may be more accurate
• Active individuals: HUNT formula
• Most accurate: Get tested with a stress test

Important Safety Notes

• These are estimates - individual variation can be significant
• Consult a doctor before starting intense exercise programs
• Medications can affect heart rate (beta blockers, for example)
• If you experience chest pain or dizziness, stop exercising immediately