Max Heart Rate Calculator

Maximum heart rate is the highest number of beats per minute your heart can achieve during intense exercise. It is most accurately measured via a cardiac stress test, but for everyday use it is reliably estimated using age-based formulas like Haskell & Fox (220 − age) or Gellish (206.9 − 0.67 × age).

The 220 − age formula (Haskell & Fox) is simple and widely used, but it was developed from a small dataset and can have an error margin of ±10–20 bpm. Newer formulas like Gellish and Tanaka were derived from larger, more diverse populations and tend to be more accurate — especially for older adults and women.

Resting heart rate (RHR) is how many times your heart beats per minute when you are fully at rest — ideally measured first thing in the morning before getting up. A lower RHR generally indicates better cardiovascular fitness. It is also used in the Karvonen formula to calculate personalized target heart rate zones based on your Heart Rate Reserve (HRmax − RHR).

Training zones divide the range between your resting and maximum heart rate into intensity bands (typically Zone 1–5). Exercising in different zones targets different physiological adaptations — Zone 2 builds aerobic base, Zone 4–5 improves speed and VO2 max. Knowing your zones helps you train smarter and avoid under- or over-training.

Unlike many other fitness metrics, HRmax is largely determined by age and genetics and does not significantly improve with training. However, becoming fitter means your heart can pump more blood per beat, so you can sustain higher workloads at lower percentages of your HRmax.

You can measure your pulse at your wrist (radial artery) or neck (carotid artery) by counting beats for 60 seconds — or for 15 seconds and multiplying by 4. A heart rate monitor, smartwatch, or fitness tracker provides continuous, more accurate readings during exercise.

If your heart rate exceeds your calculated HRmax or you feel chest pain, dizziness, or shortness of breath, stop exercising and consult a doctor. A heart rate well below your target zone means you may need to increase intensity to get a meaningful training benefit. Always listen to your body alongside any calculated numbers.

Yes. Beta blockers are medications that slow the heart rate, meaning your actual HRmax will be lower than the age-predicted formula suggests. If you are on beta blockers, consult your physician for appropriate target heart rate ranges, as standard formulas will overestimate your true HRmax.