Max Heart Rate & Training Zones
220-age and Tanaka formulas with percentage-based zones
Reviewed by the Nutricity editorial teamLast updated:
Calculator
How it is calculated
Two formulas are shown:
- Traditional: 220 − age
- Tanaka: 208 − 0.7 × age
Training zones are percentage bands of the Tanaka maximum: recovery 50–60%, aerobic 60–70%, endurance 70–80%, threshold 80–90%, maximum 90–100%.
How to interpret the result
The Tanaka formula is generally considered more accurate than 220 − age in modern research, especially in older adults. Zones are general fitness guidance; heart-rate response varies with fitness, medications and health conditions.
How to use the zones
Use the zones to guide workout intensity: recovery for easy sessions, aerobic for base building, endurance for steady-state work, threshold for harder efforts and maximum for short intervals. Pair with the TDEE and calories burned tools for energy planning.
Limitations
- Formulas estimate population averages; individual max HR can differ by ±10–15 bpm.
- Medications (e.g. beta-blockers) and conditions can alter heart-rate response.
- This is general fitness guidance, not a medical stress test.
Related tools
Frequently asked questions
Which max-heart-rate formula is more accurate?
Tanaka (208 − 0.7 × age) is generally more accurate than 220 − age, particularly in older adults.
Are training zones exact?
No. They are general percentage bands; individual response varies with fitness, medications and health.
Can I use this if I take beta-blockers?
Beta-blockers lower heart rate, so the zones may not reflect your effort. Consult your doctor for personalised guidance.