Coach test | free
Max heart rate calculator
Your estimated maximum heart rate from your age, with the two formulas coaches use, and the two training zones that matter most.
Estimated maximum heart rate : 184 beats per minute
This is an example. Enter your own numbers to see your result.
- Classic formula (220 minus age)
- 185 bpm
- Easy endurance (60 to 70 %)
- 110 to 128 bpm
- Threshold (80 to 90 %)
- 147 to 165 bpm
A formula gives an average for your age. Your real maximum can be 10 beats higher or lower. Only a test under effort measures it.
Are you a coach?
A test gives a number. Moveat keeps it next to the weight, the measurements and the photos your clients send every week, so you see where each one is going. Free for 2 clients.
How the calculation works
The Tanaka formula
208 minus 0.7 times your age. It was published in 2001 by Tanaka, Monahan and Seals, from a large review of studies, and it is the one most used today.
The classic formula
220 minus your age. It is the one everybody knows, from Fox and Haskell in 1971. It tends to give a number that is too high for young people and too low for older people.
The zones
They are percentages of the Tanaka value: 60 to 70 % for easy endurance, 80 to 90 % for threshold work.
Common questions
Which formula should I trust?
Neither is exact. Tanaka is closer on average, mostly after 40. If the two numbers are far apart for a client, take it as a sign that only a real test will tell.
Is a high maximum heart rate better?
No. It depends mostly on age and genetics, and it does not measure fitness. Two people with the same level can have very different maximums.
Can I use these zones for a client?
As a starting point, yes. Adjust them with what you see in training: if the client cannot talk in the easy zone, the estimate is too high for them.