What is max heart rate?

Max heart rate is the highest heart rate you can reach during all-out effort. Age-based formulas estimate it, but individuals can be higher or lower.

Should I use Karvonen or percent of max?

Use Karvonen if you know your resting heart rate for a more individualized target. If not, percent of max is a solid baseline.

How accurate is the age formula?

Age formulas are estimates. Your true max heart rate can vary by genetics, training status, and testing conditions.

Free toolMax heart rate by ageKarvonen calculatorTarget heart rate zones

Max Heart Rate By Age

Use this max heart rate calculator to estimate your max heart rate (HRmax) by age and see target heart rate zones in bpm. Enter your age. Optionally enter your resting heart rate to use the Karvonen calculator (heart rate reserve); otherwise zones are based on percent of max. For more detailed zone models, use the Heart Rate Zones Calculator. Estimates only. Not medical advice.

Estimated max heart rate

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Enter your age to calculate max heart rate. Add resting HR to use Karvonen zones.

Assumptions

Max HR uses Tanaka: 208 - 0.7 × age.
Resting HR provided -> Karvonen (heart rate reserve). Otherwise -> percent of max HR.
Rounded to whole bpm.

Use a lower-intensity test if you are unsure of max HR.

Estimates only. Not medical advice.

Methods & assumptions

This variant focuses on Max Heart Rate By Age.

This max heart rate calculator estimates max heart rate (HRmax) from age, then generates target heart rate zones. Add a resting heart rate (HRrest) to use the Karvonen calculator (heart rate reserve). If you skip resting HR, zones are based on percent of max heart rate.

Inputs: Age (13-120). Resting heart rate (optional, 30-120 bpm).
Outputs: Estimated max heart rate (bpm) and five target heart rate zones (Zone 1-5) in bpm.

All results are shown in beats per minute (bpm) and rounded to whole bpm.

Max heart rate (Tanaka)

Max HR = 208 - 0.7 * age

Karvonen (heart rate reserve)

Target HR = (HRmax - HRrest) * intensity + HRrest

Zone intensities (percent)

Zone 1: 50-60%
Zone 2: 60-70%
Zone 3: 70-80%
Zone 4: 80-90%
Zone 5: 90-100%

How to interpret the results

Zone 1: very easy recovery, warm-ups, cool-downs.
Zone 2: easy aerobic base and steady endurance.
Zone 3: moderate tempo and sustained efforts.
Zone 4: hard threshold-style efforts.
Zone 5: very hard intervals and short repeats.

Estimates only. Not medical advice.

More variants

Karvonen Heart Rate Calculator

Focused on karvonen heart rate calculator.

Heart Rate Zones Basics

Focused on heart rate zones basics.

Learn more

Target Heart Rates (AHA)

Exercise intensity: How to measure it (Mayo Clinic)

Questions & Answers

Clear answers, so you can use this tool with confidence.

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