Max Heart Rate Calculator

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❤️ Platinum training-zone layout

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This free Max Heart Rate Calculator estimates your HRmax (maximum heart rate) using multiple research-backed formulas, then builds your training zones for easy cardio programming. It’s built for virality: you get a clean zone table you can screenshot and share — plus a ‘which formula should I use?’ explainer so people stop arguing in the comments.

❤️HRmax estimate

📊Zone table

⚡Karvonen option

📱Shareable snapshot

Calculate your HRmax + zones

Enter your age and optional resting heart rate. Choose a formula and generate training zones instantly.

Age (years) *

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Resting HR (bpm, optional)

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HRmax formula

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Zone method

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Primary goal

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Display rounding

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Your HRmax and zones will appear here

Enter both names and tap “Calculate HR Zones” to see your score.

This is educational and not medical advice. If you have chest pain, dizziness, or a heart condition, consult a clinician before intense exercise.

Scale: 0 = low match · 50 = mixed vibes · 100 = intense soulmate energy.

Low matchMixedSoulmate vibes

Heart-rate formulas are estimates and can vary by 10–20+ bpm. Use zones as a starting point, and adjust using perceived effort.

💑Fun soulmate snapshot

What you’ll get

An HRmax estimate using a chosen formula plus heart rate training zones (%HRmax or Karvonen HRR) and quick programming guidance.

HRmax estimate + zone ranges (bpm).
Zone descriptions (easy, aerobic, tempo, hard).
Shareable snapshot + saved history (this device).

Pro tip: Try nicknames vs full names and see which one gives the most “this feels right” soulmate score.

⚠️Important note

Safety note

This tool is designed for education, not diagnosis.

HRmax formulas are estimates; your true max may differ.
Resting HR improves zone personalization via Karvonen (HRR).
Use talk test + perceived effort, especially when starting.

❤️ HRmax basics

What is max heart rate (HRmax)?

Max heart rate (HRmax) is the highest number of beats per minute your heart can reach during all‑out effort. It’s mostly influenced by age and genetics, and it varies a lot between individuals. That’s why two people the same age can have very different HRmax values — and why formula estimates can be off by 10–20+ bpm.

HRmax matters because many training systems define intensity as a percentage of HRmax (or of heart rate reserve). When you know your zones, you can pace “easy cardio,” endurance base work, tempo sessions, and intervals more consistently.

Big idea

Zones are a pacing tool, not a judgment tool. If your watch says you’re in Zone 2 but you can’t hold a conversation, you’re not in Zone 2 for your body — adjust based on feel.

🧮 Formulas explained

Which HRmax formula should you use?

The classic 220 − age is simple, but it’s an older rule-of-thumb. Many coaches prefer the Tanaka formula because it often fits adult populations better:

Fox (classic): HRmax ≈ 220 − age
Tanaka: HRmax ≈ 208 − 0.7×age
Gellish: HRmax ≈ 207 − 0.7×age

Here’s the practical way to choose:

If you want the most common modern default: pick Tanaka.
If you want the simplest estimate: pick 220 − age.
If you want an alternative similar to Tanaka: try Gellish.

The best HRmax is the one you validate with experience: when you do a hard effort, see what peak HR you actually hit.

📊 Training zones

%HRmax vs Karvonen (HRR)

There are two popular ways to compute heart rate zones:

1) %HRmax (simple)

This method uses percentages of HRmax. Example: Zone 2 might be 60–70% of HRmax. It’s quick and widely used, but it ignores resting HR differences.

2) Karvonen (Heart Rate Reserve / HRR)

Karvonen personalizes zones using your resting heart rate (RHR). The idea is that intensity depends on how much “heart rate room” you have between resting and max:

HRR = HRmax − RHR
Target HR = RHR + (HRR × intensity%)

If you know your resting HR, Karvonen often feels more accurate — especially when comparing a very fit person (low RHR) to a beginner.

🧪 Examples

Worked examples (so you can sanity-check)

Example A: Age 34, resting HR 58

Using Tanaka: HRmax = 208 − 0.7×34 = 208 − 23.8 = 184 bpm (rounded). HRR = 184 − 58 = 126. A 65% easy‑aerobic target by Karvonen: 58 + (126×0.65) = 58 + 81.9 = 140 bpm.

Example B: Age 50, no resting HR

Using 220 − age: HRmax = 170. A 70% steady‑aerobic target: 170×0.70 = 119 bpm.

These are starting points. If you’re gasping at 119 bpm, your real zones are higher/lower — use perceived effort to adjust.

🏃 Programming

How to use zones for real workouts

Easy / recovery (Zone 1–2): talk comfortably. Great for fat loss consistency and base building.
Aerobic / steady (Zone 2–3): deeper breathing but sustainable. Builds endurance.
Tempo (Zone 3–4): “comfortably hard.” Improves threshold and pacing.
Intervals (Zone 4–5): short hard efforts with rest. Improves speed/VO2.

If your goal is fat loss, consistency beats intensity. Many people do well with 3–5 sessions/week in Zone 2 plus strength training. If your goal is performance, mix easy base with 1–2 hard sessions/week.

❓ FAQ

Frequently Asked Questions

Can my HRmax increase with training?
Usually HRmax is relatively stable and declines slowly with age. Fitness improvements mostly show up as a lower resting HR, better pace at the same HR, and faster recovery.
Is 220 − age wrong?
It’s not “wrong,” it’s just a rough estimate with big individual variation. Tanaka or a field test often matches better.
What if my watch HR is inaccurate?
Wrist sensors can lag or read wrong during intervals. A chest strap is usually more accurate for training zones.
Should beginners train by zones?
Yes, but keep it simple. Use the talk test: easy days should feel easy. The zones help you avoid accidentally going too hard.
What’s a good resting heart rate?
It varies. Many adults fall around 60–80 bpm. Trained endurance athletes can be lower. Focus on your trend over time.
When should I avoid max effort?
If you have chest pain, fainting, severe dizziness, or known heart issues, don’t do maximal tests without medical clearance.

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