Max Heart Rate (MHR) Calculator

Max Heart Rate (MHR) Calculator – Compare Tanaka, Nes, Gulati, Gellish & Fox to Set Safer, Smarter Training Zones

The Max Heart Rate (MHR) Calculator estimates your personal heart-rate ceiling using multiple research-based formulas — Tanaka, Nes, Gulati (women-focused), Gellish, and the classic Fox & Haskell (220 − age). With one click you’ll see your %HRmax zones and more individualized Karvonen (Heart Rate Reserve, HRR) zones based on your resting heart rate. Use these numbers to guide warm-ups, aerobic base building, tempo work, threshold efforts, and VO₂-targeted intervals.

For complete programming, pair this tool with Heart Rate Zones,VO₂ Max, Pace, andCalories Burned. To support recovery, check yourSleep Cycle, Sleep Debt, andWater Intake targets.

How to Use the Max Heart Rate Calculator

Enter your age and sex. (If you select “female,” the app gently suggests the Gulati formula.)
(Optional) Enter your resting heart rate (RHR) for Karvonen/HRR zones that adapt to your fitness level.
Choose a formula (Tanaka, Nes, Gulati, Gellish, or Fox) to see your MHR estimate in bpm.
Review both %HRmax zones and HRR zones with exact bpm ranges.
Use Share, Email, or Save to keep your summary for workouts.

Tip: For training day to day, Karvonen (HRR) is typically more individualized because it accounts for your real resting HR. As your fitness improves and resting HR drops, your HRR widens and the same zone lands at a slightly higher bpm.

What Is Max Heart Rate (MHR)?

MHR is the highest heart rate your cardiovascular system can reach during an all-out effort. It’s influenced by genetics, age, altitude, medications, and day-to-day variables like heat or hydration. Because true maximal tests are strenuous, population formulas are used to estimate MHR and guide training safely.

MHR is not a goal for most workouts; it’s a reference used to build zones and prescribe intensity. For endurance progress you’ll spend most of your time below 90% of MHR, with brief intervals at higher intensities when appropriate.

The Main MHR Formulas Compared

Different studies produce slightly different slopes and intercepts for the age–MHR relationship. Our calculator lets you compare the most widely cited options:

Formula	Equation	Notes
Tanaka	`208 − 0.7 × age`	Robust across broad populations; reliable default.
Nes	`211 − 0.64 × age`	Derived from the HUNT study; often similar to Tanaka.
Gulati (women)	`206 − 0.88 × age`	Women-specific prediction; often yields a slightly lower MHR.
Gellish	`206.9 − 0.67 × age`	Longitudinal data; close to Tanaka.
Fox & Haskell	`220 − age`	Classic, easy to remember, but less precise for many people.

Heads-up: These are population averages. Two trained athletes of the same age can differ by 10–15 bpm or more. Use a chest strap and repeatable field tests to refine your personal zones.

Training Zones: %HRmax vs. Karvonen (HRR)

The calculator shows both frameworks:

%HRmax zones — simple, based only on MHR.
Karvonen (HRR) zones — more personalized: Target = RHR + % × (MHR − RHR).

Zone	% of Max HR	Karvonen (HRR)	Typical Use
Z1 • Very Easy	50–60%	50–60% HRR + RHR	Warm-ups, cooldowns, recovery.
Z2 • Easy–Moderate	60–70%	60–70% HRR + RHR	Aerobic base, fat oxidation, long runs/rides.
Z3 • Moderate–Hard	70–80%	70–80% HRR + RHR	Tempo, steady state, marathon pace.
Z4 • Hard	80–90%	80–90% HRR + RHR	Threshold development, cruise intervals.
Z5 • Very Hard	90–100%	90–100% HRR + RHR	VO₂-max intervals, short hills, sprints.

For performance programming, align zones with your VO₂ Max andPace estimates. For fueling, cross-check training load withTDEE and Macro planning.

Coach’s rule: Keep easy days truly easy (mostly Z1–Z2), and make hard days count (Z4–Z5 with full recovery). This “polarized” approach reduces injury risk and improves long-term gains.

How to Measure Resting HR & Improve Accuracy

1) Take a True Resting Heart Rate

Measure immediately upon waking, before standing up.
Use a chest strap or reliable wearable; average several mornings.
Record the number in the calculator to personalize HRR zones.

2) Validate Your MHR Estimate

If you have experience and medical clearance, a progressive treadmill or hill workout can approximate your personal MHR: warm up thoroughly, then build pace every 1–2 minutes until you can no longer maintain it. The highest sustained reading (10–20 s) near the end of the test is a practical ceiling to anchor zones.

Day-to-day drift: Heat, dehydration, caffeine, poor sleep, and stress can raise HR at a given pace. Use Water Intake and Sleep Quality tools to steady your numbers.

How to Train in Each Zone

Zone 1 — Recovery / Movement

Gentle walks, spins, or mobility circuits. Promotes circulation, healing, and readiness for the next session.

Zone 2 — Aerobic Base

Conversational effort. The sweet spot for endurance health: improves fat metabolism, capillary density, and mitochondrial function. Spend the majority of weekly volume here.

Zone 3 — Tempo / Steady State

Comfortably hard. Great for sustained efforts, marathon prep, and muscular endurance. Monitor fatigue; too much Z3 can crowd recovery.

Zone 4 — Threshold

Hard but controlled efforts (e.g., 3×10 min or 4×8 min). Raises lactate threshold — you’ll run faster at the same heart rate over time.

Zone 5 — VO₂ Max

Short, powerful intervals (e.g., 6×2–3 min with equal rest). Drives central and peripheral adaptations that lift VO₂ Max. Limit to 1 session/week unless highly conditioned.

Structure your week: Anchor with 2–3 Z2 sessions, add one threshold workout (Z4), and sprinkle in brief Z5 blocks during dedicated blocks. Use VO₂ Max to track progress.

Sample Weekly Plans Using Your MHR

Beginner (3 days/week)

Day 1: 30–40 min Z2 + 5 min Z1 cooldown
Day 2: 20–30 min Z2 + 4×20 s brisk strides (Z3) with full Z1 recoveries
Day 3: 35–45 min Z2 conversational

Intermediate (4–5 days/week)

Mon: 45–60 min Z2
Wed: Threshold set — 3×10 min Z4 (2–3 min Z1 between)
Fri: 40 min Z2 + 6×30 s Z5 hill pickups (90 s Z1)
Sun: Long Z2 (60–90 min)

Advanced (6+ days/week, block periodized)

Two Z2 endurance days (60–90 min)
One long run/ride Z2–low Z3 (90–150 min)
One threshold day (Z4)
One VO₂ day (Z5)
Optional skills/strides day (short Z3 pops) + 1 full rest day

Fuel & recovery: Match calories with TDEE, set macros withMacro, and maintain sleep using Sleep Cycle andSleep Debt.

Safety Notes & When to Seek Clearance

If you have chest pain, dizziness, unusual shortness of breath, or a known cardiac condition, seek medical clearance before high-intensity work.
Warm up 8–12 minutes before any threshold/VO₂ session and cool down for 5–10 minutes afterward.
Hydrate and, in heat, add electrolytes; dehydration elevates HR at the same workload.
If using beta-blockers or other HR-affecting medications, zones from formulas may not apply — follow clinician guidance.

Reminder: These values are educational guidance, not a diagnosis or treatment plan. Listen to perceived exertion and stop any workout that feels unsafe.

Frequently Asked Questions

Which formula should I pick?

Tanaka and Nes are solid defaults for most people. If you’re female, try Gulati, which tends to predict slightly lower MHR and may align better with real training data. You can also compare all formulas in the mini-cards and choose the one that best matches your wearable history.

What’s the difference between %HRmax and Karvonen (HRR)?

%HRmax uses only your estimated max. Karvonen adjusts for your resting HR, so it adapts to your actual fitness. Many coaches prefer HRR for setting daily zones.

How accurate are formula estimates?

Good enough to train with, but individuals can vary ±10–15 bpm. Validate with a graded field test (only if appropriate) and keep notes from key workouts.

Should I ever train at 100% MHR?

Rarely, and only with experience and clearance. Most benefits come from consistent Z2 volume, periodic Z4 threshold, and brief Z5 intervals.

Why does my HR run high on hot days?

Heat and dehydration increase cardiovascular strain. Lower intensity, add fluids/electrolytes, and re-assess pace. SeeWater Intake.

References & Further Reading

The Max Heart Rate (MHR) Calculator incorporates validated formulas from peer-reviewed research — including Tanaka, Nes, Gulati, and Gellish — alongside guidance from the American Heart Association for safe, effective heart-rate-based training. These equations provide reliable, age-adjusted MHR predictions for endurance, cardiovascular, and performance programming.

Conclusion

The Max Heart Rate (MHR) Calculator turns complex physiology into clear, actionable training zones. By comparing Tanaka, Nes, Gulati, Gellish, and Fox — and layering in Karvonen (HRR) — you’ll get numbers that feel right in the real world. Keep easy days easy, schedule purposeful hard sessions, and support your plan with sleep, hydration, and smart fueling.

For a complete system, combine this page with Heart Rate Zones,VO₂ Max, Pace, andTDEE. Precision plus consistency = progress.

At FreeFitnessCalculators.com, we build clean, research-driven tools so you can train with confidence — one beat at a time.

Max Heart Rate (MHR) Calculator

Personalized MHR & Zones