Maximum Heart Rate
Maximum Heart Rate (MHR) – Quick Review
Maximum Heart Rate (MHR) — Quick Embed
Formulas • calculator • training zones • examples • limitations
Common formulas (selectable in calculator)
| Formula | Expression |
|---|---|
| Traditional | MHR = 220 − age |
| Tanaka | MHR = 208 − 0.7 × age |
| Gulati (women) | MHR = 206 − 0.88 × age |
| Nes | MHR = 211 − 0.64 × age |
Quick tip: Tanaka (208 − 0.7×age) is commonly used and often more accurate than 220−age in adults.
Example (age 40):
- 220 − 40 = 180 bpm
- Tanaka: 208 − (0.7×40) = 208 − 28 = 180 bpm
- Gulati (women): 206 − 0.88×40 = 206 − 35.2 = 170.8 ≈ 171 bpm
Interactive MHR Calculator
Zones shown are % of calculated MHR. Use with clinical judgment — formulas are estimates.
Compact Reference — MHR & Target Zones
| Item | Value / Formula |
|---|---|
| Maximum Heart Rate (approx.) | Use chosen formula — see calculator |
| Target training zones | Light 50% • Fat burn 60% • Cardio 70% • High intensity 85% of MHR |
| Common caveats | Medications (β-blockers), fitness, illness alter true MHR. Consider exercise testing for precision. |
Maximum HR with exercise is defined as
[A] HRmax = 120 − Age
[B] HRmax = 220 − Age
[C] HRmax = 320 − Age
[D] HRmax = 420 − Age
Newer equations for predicting maximum Heart Rate during excecise
[Have been proposed to more accurately]
Replace the “220 − age” rule to generate the maximum age-predicted
HR (MPHR):
Men : HRmax = 208 − (0.7 × Age)
Women : HRmax = 206 − (0.88 × Age)
| Newer equations for predicting maximum Heart Rate during excecise | ||
| Male/Female | EQUATION | |
| 1 | Men | HRmax = 208 − (0.7 × Age) |
| 2 | Women | HRmax = 206 − (0.88 × Age) |
Q1. The traditional formula for estimating Maximum Heart Rate (MHR) is:
✅ The traditional formula is 220 − age, widely used but less accurate in older adults.
Q2. The Tanaka formula for MHR is:
✅ Tanaka formula = 208 − 0.7 × age. More accurate across adult age groups.
Q3. Gulati formula for women is given by:
✅ Gulati et al. derived 206 − 0.88 × age as more accurate for women.
Q4. The Nes formula for MHR is:
✅ Nes formula = 211 − 0.64 × age, validated in healthy adults.
Q5. A 40-year-old woman’s MHR by Gulati formula is:
✅ 206 − 0.88×40 = 206 − 35.2 = 171 bpm.
Q6. The main limitation of the formula “220 − age” is:
✅ The main issue is large individual variability; the formula is only an approximation.
Q7. Which factor reduces actual MHR below predicted values?
✅ Beta-blockers blunt heart rate response, lowering achievable MHR.
Q8. The Tanaka formula was derived from:
✅ Tanaka’s formula (208 − 0.7×age) came from a meta-analysis of 351 studies with 18,000 subjects.
Q9. For a 30-year-old athlete, MHR by Nes formula is:
✅ Nes: 211 − 0.64×30 = 211 − 19.2 ≈ 192 bpm.
Q10. Which formula is most specific for women?
✅ The Gulati formula is validated specifically in women.
Q11. MHR is most often used to:
✅ MHR is mainly used to guide target training heart rate zones.
Q12. For a 50-year-old, traditional MHR is:
✅ 220 − 50 = 170 bpm.
Q13. Which training zone corresponds to ~70% of MHR?
✅ Around 70% of MHR is the aerobic “cardio” training zone.
Q14. The “85% of MHR” zone is usually considered:
✅ 85% of MHR corresponds to high-intensity anaerobic training.
Q15. MHR decreases with age because of:
✅ Aging lowers MHR due to decline in intrinsic sinus node rate.
Q16. In cardiac rehab, training HR is often prescribed as:
✅ Cardiac rehab typically uses 50–70% of MHR for safe exercise prescription.
Q17. Which is TRUE about MHR prediction formulas?
✅ MHR formulas are population-based estimates, not exact values for individuals.
Q18. Which method gives the most accurate individual MHR?
✅ Maximal graded exercise testing provides the most accurate MHR for an individual.
Q19. Which training zone corresponds to 60% of MHR?
✅ Around 60% of MHR is considered the “fat-burning” zone.
Q20. For a 20-year-old, MHR by traditional formula is:
✅ 220 − 20 = 200 bpm.
