Find your max heart rate and 5 training zones instantly
Your Details
Max Heart Rate — Age 30
220 − Age
190
beats per minute
Classic formula
Tanaka (2001)
187
beats per minute
Research-based
Difference between formulas: 3 bpm
Training Zones — 220 − Age
| Zone | BPM Range | % Max HR |
|---|---|---|
| Z1Recovery | 95–114 | 50–60% |
| Z2Aerobic Base | 114–133 | 60–70% |
| Z3Aerobic | 133–152 | 70–80% |
| Z4Threshold | 152–171 | 80–90% |
| Z5Max Effort | 171–190 | 90–100% |
Training Zones — Tanaka
| Zone | BPM Range | % Max HR |
|---|---|---|
| Z1Recovery | 94–112 | 50–60% |
| Z2Aerobic Base | 112–131 | 60–70% |
| Z3Aerobic | 131–150 | 70–80% |
| Z4Threshold | 150–168 | 80–90% |
| Z5Max Effort | 168–187 | 90–100% |
About the Formulas
Your maximum heart rate (MHR) is the foundation of every effective training plan. Use this free max heart rate calculator to estimate your MHR from your age using both the classic 220-age formula and the research-backed Tanaka method (208 − 0.7 × age). Instantly see your five training zones — from fat-burning Zone 2 to VO2 max Zone 5 — with exact BPM ranges to guide every workout.
The Tanaka formula (208 − 0.7 × age), published in a 2001 meta-analysis of over 18,000 subjects, is generally considered more accurate than the classic 220-age formula, especially for people over 40. However, both are population averages — individual max HR can vary by ±10–12 bpm.
The 220-age formula estimates your maximum heart rate by subtracting your age from 220. For example, a 35-year-old would have an estimated MHR of 185 bpm. It was popularized in the 1970s and remains the most widely used estimate due to its simplicity.
Training zones divide the range from resting to maximum heart rate into 5 intensity bands. Zone 1 (50–60% MHR) is light recovery work; Zone 2 (60–70%) builds aerobic base and burns fat; Zone 3 (70–80%) improves aerobic capacity; Zone 4 (80–90%) raises lactate threshold; Zone 5 (90–100%) targets VO2 max.
Yes — especially if you are new to exercise, over 40, or have any cardiovascular risk factors. Formula-based max HR is a statistical estimate. For clinical accuracy, a maximal exercise stress test supervised by a physician provides a true measured value.