Max Heart Rate

What is the Maximum Heart Rate?

HR Max or maximum heart rate is the highest number of beats per minute your heart can pump under maximum stress.

What is the Maximum Heart Rate Calculator?

The Maximum Heart Rate (MHR) calculator is one of the most widely used health calculators online. It helps you determine the number of beats your heart can pump per minute under maximum stress.

How do you use our Max Heart Rate MHR calculator?

Perform maximum heart rate calculation by following these three steps:

1. Enter your age
2. Choose your preferred MHR formula from the drop-down list
3. Click on the calculate button and get your Max Heart Rate results.

Maximum Heart Rate Formulas

The traditional Formula of MHR is 220 -age

So, if you are 30 years old, then 220-30 equals 190 beats per minute.

Here are some other formulas:

Nes Formula:

MHR= 211- (0.64xage)

The new formula is a recent addition derived from studies involving a large population. It offers another alternative for calculating estimated MHR by slightly adjusting the coefficients used in other formulas. It is commonly used for fitness tracking.

Oakland Non-linear Formula

The Oakland non-linear formula is less commonly referenced in standard physical fitness literature, and specific details or a standard equation may vary or not be as readily accessible. This formula might use different coefficients or adjustments to account for non-linear relationships between age and MHR, but it's challenging to provide an exact equation without specific details.

Inbar Formula

MHR= 205.8 - (0.685 x age)

The Inbar formula is used mainly in exercise testing and cardiac health assessments. It provides a slightly different calculation method tailored to the needs of more specific groups, possibly including athletes or individuals in cardiac rehabilitation.

Haskell & Fox Formula for Non-Athletes:

MHR=220−age

Similar to the traditional maximum heart rate formula, it is more targeted explicitly at non-athletic adults.

Tanaka, Monahan, & Seals Formula:

MHR=208−(0.7×age)

This formula is often considered more accurate and is based on a broader study base.

Our maximum heart rate calculator allows you to use all the above formulas individually to calculate your MXR. You can use them all or pick one formula from the list that fits your preference.

Why Calculate Your Maximum Heart Rate?

When you opt for heart-rate-based training, then you need to determine your maximum heart rate. Once you know how many beats your heart can handle under stress or during an intense workout, you can quickly assess your heart rate zones. In other words, you choose the proper workout for your max heart rate. There are five heart rate zones from very light to maximum intensity. Heart rate zones are measured as a percentage of your maximum heart rate. At heart zone 3, you will be training 71 to 80 percent of your maximum heart rate. Within heart rate zone 4, you can train at 81 to 90 percent of your maximum heart rate.

Understanding of Heart Rate Zones

Understanding heart rate zones is crucial for optimizing your exercise routines based on specific fitness goals. These zones are typically calculated based on your Maximum Heart Rate (MHR) percentage.

Here’s a breakdown of the commonly recognized heart rate zones, each serving different training purposes

1. Warm-Up Zone (50-60% of MHR):
   • Purpose: Prepares the body for more intense exercise by increasing blood circulation, body temperature, and muscle elasticity. This helps reduce the risk of injury.
   • Activities: Gentle jogging, slow cycling, light walking, or any low-intensity exercise that gradually raises your heart rate.
2. Fat Burn Zone (60-70% of MHR):
   • Purpose: Maximizes fat burning rather than quicker carbohydrate metabolism. This zone is where you can sustain exercise for extended periods, which is excellent for weight management and improving metabolic health.
   • Activities: Steady, moderate-paced cycling, swimming, or running. This is often called the "conversational" pace, where you can speak but not sing.
3. Aerobic Zone (70-80% of MHR):
   • Purpose: Enhances cardiovascular and respiratory system efficiency. Training in this zone improves aerobic capacity and endurance.
   • Activities: Running, brisk cycling, and aerobic dancing. This zone is more challenging and faster-paced, but you should still be able to hold short conversations.
4. Anaerobic Zone (80-90% of MHR):
   • Purpose: Improves the ability to handle higher intensities and helps increase the amount of oxygen you can consume during intense physical activity (VO2 max). This zone also improves the lactate threshold, which benefits performance in many sports.
   • Activities: High-intensity running, cycling, or rowing intervals with rest periods. Due to the exertion level, speaking is generally too difficult in this zone.
5. VO2 Max Zone (90-100% of MHR):
   • Purpose: Targets improvements in athletic performance by maximizing the body’s capacity to transport and use oxygen during exhaustive exercise. Training in this zone is very intense and not sustainable for long periods.
   • Activities: Short bursts of sprinting or speed work. These activities are often structured with short intervals of maximum effort followed by recovery periods.

Application in Training

Individuals can tailor their training using these heart rate zones based on specific fitness goals like improving endurance, speed, or body composition. It's essential to use a reliable method to determine your MHR to ensure these percentages are effective and safe. Monitoring your heart rate during workouts can help adjust your intensity in real-time for optimal performance and benefit. According to American Heart Association guidelines, a person must go for 150 per week of at least moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity (or a combination of both) and try to do this exercise throughout the week.

What is the Target Heart Rate THR?

The target heart rate is a percentage of a person’s maximum safe heart rate. A person's maximum heart rate is calculated based on age. The maximum heart rate formula is 220 minus age. So, if you are 50 years old, then 220 minus 50 is 170, which is your max heart rate MHR. Now, the target heart rate is between 50 and 85 per cent of the maximum heart rate. So, if the max heart rate is 170 beats per minute, then the target heart rate is 85 per cent.

What is Karvonen Formula?

The Karvonen Formula, also known as the Heart Rate Reserve (HRR) method, is a more personalized approach to determining exercise intensity based on both resting heart rate (RHR) and estimated maximum heart rate (MHR). This formula is beneficial for creating exercise programs that accurately reflect individual cardiovascular fitness levels.

Formula:

The Karvonen Formula is expressed as follows:

Target Heart Rate (THR)=RHR+(Desired Intensity×(MHR−RHR))

Where:

• RHR is your Resting Heart Rate in beats per minute.
• MHR is your Maximum Heart Rate, which can be estimated using any of the previously mentioned formulas like 220−age220 - \text{age}220−age or more specific ones adapted to the individual's demographics.
• Desired Intensity is the percentage of your heart rate reserve (HRR) that you want to target during exercise, usually expressed as a decimal (e.g., 0.7 for 70%).

Steps to Use the Karvonen Formula:

1. Calculate your Estimated MHR: You can use the traditional formula (220−age220 - \text{age}220−age) or another formula based on your preference or specific needs.
2. Measure your Resting Heart Rate (RHR): Take this measurement first thing in the morning after you've slept well and before you get out of bed. The average of several days' measurements can provide a more accurate RHR.
3. Determine Your Desired Exercise Intensity: For most exercise programs, you should decide the intensity level at which you want to work, typically between 50% and 85% of your HRR.
4. Apply the Karvonen Formula: Use your values to calculate your THR for the desired intensity level.

Example:

If you are 30 years old, with a resting heart rate of 60 bpm, and you want to exercise at 70% of your HRR:

• The estimated MHR using the basic formula would be 220−30=190220 - 30 = 190220−30=190 bpm.
• HRR is then 190−60=130190 - 60 = 130190−60=130 bpm.
• THR at 70% intensity would be 60+(0.7×130)=15160 + (0.7 \times 130) = 15160+(0.7×130)=151 bpm.

This calculated THR would be the heart rate you aim to maintain during exercise to achieve the desired intensity level. This method allows for more tailored and effective exercise sessions based on individual cardiovascular capacity.

FAQs

What is the Maximum Heart Rate during Exercise?

A healthy person's maximum heart rate during exercise is measured by multiplying age by 0.7 and then minus the total from 208. Let’s say a person is 50 years old; then the maximum heart rate is 173 beats per minute.

What Happens If I Exceed My Max Heart Rate?

If you exceed your maximum heart rate during exercise, you may experience injury. During an intense workout session, your heart rate may exceed your maximum heart rate, but you do not need to push beyond your MHR or lift more weight than you can because doing so causes strains on your tendons, muscles, and ligaments.

What is an Unsafe Heart Rate?

Unsafe heart rate is above 100 beats per minute or below 60 beats per minute. You should immediately consult a doctor when you experience an unsafe heart rate alongside shortness of breath or dizziness. If you feel a dangerous heart rate alongside feeling fluttering in your chest, it’s time to ask a doctor to examine you.

How to Improve Maximum Heart Rate?

Regular exercise and physical activities can improve your maximum heart rate. Workouts improve your cardiovascular heart and often lead to a high max rate. Athletes and fitness enthusiasts can improve their max heart rate through regular exercises and a fitness regimen.

How long is it OK to be at max heart rate?

Your max heart rate ranges between 10 seconds and 1 minute. You attain this maximum heart rate through physical exercise or strenuous activity, and your body can sustain it for a short period.

What is the Normal MHR?

Normal resting heart rate is between 60 and 100 beats per minute. An athlete or active person may have a heart rate as low as 40 beats per minute. MHR is usually affected by anxiety, hormones, stress, physical activities, and medication.