Your maximum heart rate (max HR) is the highest number of times your heart can safely beat per minute during all-out exertion. It is the ceiling for every training zone, and it is the number coaches, running watches, and cycling computers use to decide whether you are jogging, tempo-running, or sprinting. This calculator estimates your max heart rate from your age using the classic Fox formula (220 minus age), then layers your resting heart rate on top to produce Karvonen heart-rate-reserve (HRR) training zones at 50% to 85% intensity.
The result card shows three independent max-HR estimates side by side — the Fox 220-minus-age rule, the Gellish formula, and the Tanaka formula — so you can see how much they disagree. For most adults the three land within 5 to 10 bpm of each other, but for older adults and people who are very fit, the newer Gellish and Tanaka formulas tend to read a little lower and are often more accurate than the decades-old Fox rule.
How to Use
- Enter your Age in years. The Fox formula (220 minus age) is the default max-HR estimate; it is the one printed on every gym wall and the one your Apple Watch or Garmin uses if you do not run a stress test.
- Enter your Resting Heart Rate (RHR) in beats per minute. Measure it first thing in the morning, before you get out of bed, before coffee, and ideally after two or three normal nights. Count your pulse for 60 seconds. A sedentary adult usually sits between 60 and 75 bpm; a trained endurance athlete can be 40 bpm or lower.
- Choose your Max HR Formula from the dropdown. The default is Fox (220 minus age). Switch to Tanaka (208 minus 0.7 times age) or Gellish (207 minus 0.7 times age) if you want the newer meta-analytic estimate — both change the headline max HR and therefore every Karvonen target zone below.
- Read the Selected Max Heart Rate — this is the highlighted number. It is the theoretical ceiling, not a target to chase in everyday training.
- Compare the Gellish and Tanaka estimates shown for reference. Gellish uses 207 minus 0.7 times age; Tanaka uses 208 minus 0.7 times age. Both were derived from large meta-analyses and are more accurate for people over 40 than the Fox rule.
- Use the Target Zone Lower (50% HRR) and Target Zone Upper (85% HRR) as your everyday training range. Zone 1 to 2 (50% to 70% HRR) builds aerobic base; Zone 3 to 4 (70% to 85% HRR) is tempo and threshold work.
- If you have a known medical condition, take heart-rate-affecting medication (beta blockers, calcium-channel blockers), or are pregnant, treat the output as an estimate only and confirm with a doctor before using it to prescribe effort.
The math behind the Karvonen method is deliberately simple: subtract your resting heart rate from your max heart rate to get your heart rate reserve, then add back your resting rate after applying the intensity percentage. This is the difference between "percentage of max HR" (which ignores your fitness level and would give a 30-year-old a 50% target of 95 bpm) and "percentage of HRR" (which rewards a low resting pulse with a more precise zone — 127.5 bpm in the worked example below). The two approaches are not interchangeable; this page uses the Karvonen HRR method, so do not compare the zones here directly to a "50% of max HR" chart.
The Formulas
Fox (1970): Max HR = 220 − age. The most widely taught rule of thumb.
Gellish (2007): Max HR = 207 − 0.7 × age. A regression on thousands of subjects; more accurate for adults over 40.
Tanaka (2001): Max HR = 208 − 0.7 × age. A meta-analysis often preferred for older adults and women.
Karvonen (1957): Target HR = Resting HR + (Max HR − Resting HR) × intensity%. At 50% to 85% intensity this is the moderate-to-vigorous range endorsed by the American Heart Association.
Worked example for a 30-year-old with a resting heart rate of 65 bpm: Fox max HR = 220 − 30 = 190 bpm. Heart rate reserve = 190 − 65 = 125 bpm. The 50% lower bound is 65 + (125 × 0.50) = 127.5 bpm, and the 85% upper bound is 65 + (125 × 0.85) = 171.3 bpm. So this person should train mostly between 128 and 171 bpm, depending on the workout.
Examples
Example 1 — The default runner. A 30-year-old with a resting HR of 65 bpm gets a Fox max HR of 190 bpm, a Gellish estimate of 186 bpm, and a Tanaka estimate of 187 bpm. The Karvonen target zones run 128 to 171 bpm. Easy runs should sit near the bottom (128–140), tempo intervals near the top (160–171).
Example 2 — A 45-year-old lifter. Age 45, resting HR 70. Fox max HR is 175 bpm; Gellish and Tanaka read 175.5 and 176.5 bpm — almost identical here. Heart rate reserve is 105 bpm. The Karvonen zone is 122.5 to 159.3 bpm, meaning brisk walking and circuit training land in the middle of the range.
Example 3 — A fit 60-year-old. Age 60, resting HR 52. Fox says 160 bpm, but Gellish says 165 bpm and Tanaka says 166 bpm — the older formulas actually predict a higher ceiling than Fox does, which is common. Heart rate reserve is 108 bpm, and the 50% to 85% Karvonen zone runs 106 to 144 bpm.
FAQ
How do you calculate maximum heart rate?
The classic Fox formula is the simplest: Max HR = 220 minus your age. For a 30-year-old that is 190 bpm. More recent meta-analyses propose Gellish (207 minus 0.7 times age) and Tanaka (208 minus 0.7 times age), which tend to be more accurate for adults over 40.
What is a good resting heart rate?
For most adults a resting heart rate between 60 and 75 bpm is normal. Well-trained endurance athletes often clock 40 to 50 bpm. A resting heart rate consistently above 80 bpm, especially if you are otherwise sedentary, is worth discussing with a doctor.
What is the difference between max HR and heart rate reserve?
Max HR is the upper ceiling. Heart rate reserve (HRR) is the gap between your resting heart rate and your max HR: HRR = Max HR − Resting HR. Karvonen training zones use HRR rather than raw max HR, so a fit person with a low resting pulse gets a lower (more realistic) easy-run heart rate than an unfit person of the same age.
What heart rate zone should I train in?
For general fitness, the American Heart Association recommends moderate to vigorous exercise at 50% to 85% of heart rate reserve. The bottom half (50% to 70%) builds aerobic base and fat oxidation; the top half (70% to 85%) improves tempo, threshold, and VO2 max.
Is the 220-minus-age formula accurate?
It is a population average, not a personal measurement. Research puts the standard deviation at around 10 to 12 bpm, so a 30-year-old whose true max HR is 178 or 202 is entirely normal. The only way to know your personal max HR is a graded exercise stress test; everything on this page is an estimate.
Do beta blockers or heart medications change max heart rate?
Yes. Beta blockers, calcium-channel blockers, and some other cardiovascular drugs blunt the heart-rate response to exercise, so the 220-minus-age formula will overestimate your real, drug-limited max HR. If you take such medication, work out your zones with your cardiologist rather than relying on this calculator.
Can I improve my resting heart rate?
Yes. Regular aerobic exercise (walking, cycling, swimming, rowing) done most days of the week over several weeks typically lowers resting heart rate by 5 to 10 bpm as stroke volume improves. Poor sleep, stress, caffeine, and illness can temporarily raise it.
Disclaimer
This max heart rate calculator is provided for informational purposes only and is not medical advice. The Fox, Gellish, Tanaka, and Karvonen formulas are population estimates with a margin of error of roughly 10 to 12 bpm; they do not replace a graded exercise stress test or guidance from a qualified physician. Stop exercise and seek immediate medical attention if you experience chest pain, dizziness, unusual shortness of breath, or palpitations. Always consult your doctor before starting or changing an exercise program, especially if you have a known heart condition, take heart-rate-affecting medication, are pregnant, or have been sedentary for an extended period.