Max Heart Rate Calculator

The 220 minus age formula has a standard deviation of about ±10–12 bpm, meaning your actual MHR could be significantly higher or lower. More precise formulas include Tanaka (208 - 0.7 × age) and Fox (206.9 - 0.67 × age). The most accurate way is a maximal exercise test under medical supervision.

Zone 1 (50–60%): very light, recovery. Zone 2 (60–70%): fat burning, easy endurance. Zone 3 (70–80%): aerobic, moderate intensity. Zone 4 (80–90%): anaerobic threshold, hard intervals. Zone 5 (90–100%): maximal effort, sprint training. Most cardio health benefits come from training in zones 2–3.

Not necessarily. Research consistently supports the 80/20 principle: elite endurance athletes spend approximately 80% of training time at low intensity (zones 1–2) and 20% at high intensity (zones 4–5). Low-intensity training builds the aerobic base; high-intensity training builds peak performance on top of it.