Max Heart Rate & Training Zones
220-age and Tanaka formulas with percentage-based zones
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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.