Max Heart Rate by Age
| Age | Tanaka (208 − 0.7 × age) | Nes (211 − 0.64 × age) | 220 − age |
|---|---|---|---|
| 20 | 194 bpm | 199 bpm | 200 bpm |
| 30 | 187 bpm | 192 bpm | 190 bpm |
| 40 | 180 bpm | 186 bpm | 180 bpm |
| 50 | 173 bpm | 179 bpm | 170 bpm |
| 60 | 166 bpm | 173 bpm | 160 bpm |
| 70 | 159 bpm | 167 bpm | 150 bpm |
Values are rounded up to the next whole beat, as in FITIV Pulse.
The Formulas Compared
- Tanaka, Monahan & Seals: 208 − 0.7 × age. Built from 351 studies covering 18,712 people, then checked in 514 adults tested in the lab (Tanaka et al., 2001). It's the best-supported option for most adults, and FITIV Pulse's default.
- Nes et al.: 211 − 0.64 × age. From a study of more than 3,000 healthy adults in Norway (Nes et al., 2013). It reads a few beats higher than Tanaka, especially for older adults.
- Haskell & Fox: 220 − age. The best-known formula, and the simplest. It reads higher than Tanaka for people under 40 and lower for people over 40.
Some researchers also use a formula for women, 206 − 0.88 × age, from a study of more than 5,000 women (Gulati et al., 2010). It isn't one of the options in FITIV Pulse, but if you're a woman and the standard formulas feel off, it's another reference point.
Why a Measured Max Is Better
All of these formulas describe averages. Your own max can easily be 10 bpm or more away from any of them, and two people the same age can differ by 20 bpm or more. If your max is set too low, easy efforts show up in hard zones. If it's set too high, you'll struggle to reach the zones a workout calls for.
There are two good ways to find your real number:
- Watch your hardest efforts. Over a few weeks of training, the highest heart rate you reliably reach at the end of races or hard intervals is a good stand-in for your max.
- Do a field test. If you're healthy and used to hard exercise, a warm-up followed by a few minutes of building effort and an all-out finish will get you close. Our guide to finding your actual maximum heart rate walks through it, and a chest strap gives the most accurate peak reading.
Once you have your number, plug it into the heart rate zone calculator or the Zone 2 calculator.
Frequently Asked Questions
How do I calculate my max heart rate?
The most common estimates use your age. The Tanaka formula, 208 − (0.7 × age), is the best-supported for most adults and is FITIV Pulse's default. For a 40-year-old it gives 180 bpm. The classic 220 − age gives the same 180 at 40, but reads lower for older adults and higher for younger ones.
Is 220 minus age accurate?
It's a rough starting point. It tends to overestimate max heart rate in younger adults and underestimate it after about 40. Larger studies led to newer formulas like Tanaka (208 − 0.7 × age) and Nes (211 − 0.64 × age), which fit most adults better.
How accurate are max heart rate formulas?
They describe averages, so any one person's true max can easily be 10 bpm or more above or below the estimate. Two people the same age can have very different maximums. A peak you've measured during an all-out effort is more accurate than any formula.
Does a higher max heart rate mean I'm fitter?
No. Max heart rate depends mostly on age and genetics, not fitness, and it doesn't rise much with training. Fitness shows up instead as a lower resting heart rate and being able to work harder at the same heart rate.
What if my heart rate goes above my max?
If you regularly see readings above your set maximum during hard efforts, your max is set too low. Raise it to the highest reading you reliably hit. Ignore one-off spikes that don't match how the effort felt, since they're usually sensor glitches.
