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Max heart rate calculator
Your estimated maximum heart rate, with targets for hard intervals and for recovery
How it’s worked out
The calculator uses 208 minus 0.7 times your age, from a study that pooled 351 studies of about 18,700 people and then tested adults in the lab 1. It fits better than the well-known 220 minus age, especially for older adults. Cero’s Adaptive HR uses the same formula.
| Age | 208 − 0.7 × age | 220 − age |
|---|---|---|
| 20 | 194 bpm | 200 bpm |
| 30 | 187 bpm | 190 bpm |
| 40 | 180 bpm | 180 bpm |
| 50 | 173 bpm | 170 bpm |
| 60 | 166 bpm | 160 bpm |
| 70 | 159 bpm | 150 bpm |
What to do with it
- Hard aerobic intervals, such as a 4×4: about 90 to 95% of your maximum 2.
- Recovery between intervals: about 60 to 70%.
- Easy, conversational training: about 60 to 70%. See the heart rate zone calculator.
Sources
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37(1):153-156. doi.org/10.1016/S0735-1097(00)01054-8
- Helgerud J, Høydal K, Wang E, et al. Aerobic High-Intensity Intervals Improve VO2max More Than Moderate Training. Med Sci Sports Exerc. 2007;39(4):665-671. doi.org/10.1249/mss.0b013e3180304570
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Cero is a timer, not a medical device. If you’re new to hard exercise, are pregnant or have a health condition, check with your doctor first, and stop if you feel unwell.