Maximum Heart Rate Calculator
Find your maximum heart rate and the BPM targets for each training zone — from easy recovery to maximum effort.
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Frequently Asked Questions
How accurate is the 220 minus age formula?
It has a standard deviation of about ±12 BPM — so your actual max could be 12 BPM higher or lower. The Tanaka formula (207 − 0.7×age) is more accurate for adults over 40. The most accurate method is a supervised maximal exercise test.
What is the Karvonen method for heart rate zones?
Karvonen uses Heart Rate Reserve (max HR − resting HR) to calculate zones, which is more personalized than simple percentage of max. Zone HR = resting HR + (heart rate reserve × zone percentage). This calculator uses Karvonen by default.