Work out maximum heart rate instantly with clear inputs, formula shown and shareable results.
Maximum heart rate falls with age, but the familiar 220 minus age formula has a standard error of about 10-12 bpm and overestimates in the young while underestimating in the old. Tanaka's 208 - 0.7 x age fits population data better, and Gulati's equation was derived specifically from women. A measured maximum from a supervised test always beats any formula.
Tanaka equation
MHR = 208 - 0.7 x age
Fox equation
MHR = 220 - age
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
Tanaka for general use, Gulati if you are a woman. But if you have ever seen a higher figure on a monitor during hard effort, trust that instead.
No. Training improves stroke volume and efficiency, not maximum rate, which is largely genetic and declines with age regardless.