What Is Maximum Heart Rate?
Maximum heart rate (MHR) is the highest number of beats per minute your heart can sustain during all-out physical effort. It represents the ceiling of your cardiovascular system's output capacity. Above MHR, your heart cannot beat faster regardless of how hard you push, it's a physiological limit, not a fitness target.
MHR is primarily determined by genetics and declines with age. Unlike resting heart rate, which can improve significantly with aerobic training, MHR stays relatively fixed once you're past your early 20s. You can't train it higher. What you can do is train your body to work more efficiently within the range you have.
Max Heart Rate by Age: Estimated Chart
These estimates use the standard 220-minus-age formula. Actual values vary by individual, use this as a starting reference, not a hard ceiling.
| Age | Est. Max HR (220 − Age) | Zone 2 Range (60–70% HRR*) |
|---|---|---|
| 20 | 200 bpm | 128–148 bpm |
| 25 | 195 bpm | 125–144 bpm |
| 30 | 190 bpm | 122–141 bpm |
| 35 | 185 bpm | 119–138 bpm |
| 40 | 180 bpm | 116–135 bpm |
| 45 | 175 bpm | 113–131 bpm |
| 50 | 170 bpm | 110–128 bpm |
| 55 | 165 bpm | 107–125 bpm |
| 60 | 160 bpm | 104–122 bpm |
| 65 | 155 bpm | 101–119 bpm |
| 70 | 150 bpm | 98–116 bpm |
*Zone 2 ranges assume a resting heart rate of 65 bpm. Use the calculator with your actual resting heart rate for a personalized result.
The 220 Minus-Age Formula
The formula is simple: subtract your age from 220. A 35-year-old's estimated MHR is 185 bpm. A 55-year-old's is 165 bpm.
This formula is everywhere, on treadmill displays, in fitness apps, on gym wall charts. It's been used for decades. But it comes with a significant caveat that most of those displays don't mention.
Why the Formula Is Often Wrong
The 220 minus-age formula was not derived from rigorous research on MHR. It was a rough approximation based on observations from a handful of studies, popularized in the early 1970s. Subsequent research has repeatedly shown that the formula has a standard deviation of roughly ±10–12 bpm.
What that means in practice: for a 40 year-old with an estimated MHR of 180, their actual MHR could reasonably fall anywhere from 158 to 202 bpm. That's a 44-bpm range. If you've ever hit a heart rate your device told you was "impossible" for your age, this is why.
The formula also doesn't account for sex, fitness level, altitude, medications (beta-blockers significantly lower MHR), or genetic variation. Two people of identical age and fitness can have MHRs that differ by 20+ bpm with no clinical significance either way.
For a deeper look at the formula's origins and limitations, see our guide: 220 Minus Age Formula: Accuracy, Limitations & Better Alternatives, or use the 220 minus age calculator to see your MHR and zones instantly.
Better Alternatives to 220 Minus Age
Two formulas consistently outperform 220 minus-age in research:
Tanaka formula (2001): MHR = 208 − (0.7 × Age). This was derived from a meta-analysis of 351 studies covering 18,712 subjects. It performs slightly better than 220-minus-age, particularly for older adults whose MHR is systematically underestimated by the older formula. Use the Tanaka formula calculator to see your MHR and zones with this method.
Gelish formula (2007): MHR = 207 − (0.7 × Age). Very similar to Tanaka, derived from treadmill testing across a wide age range. The same Gellish et al. study also published a nonlinear quadratic variant that the authors found fit their longitudinal data better: the Oakland nonlinear formula (191.5 − 0.007 × age²), which models the accelerating rate of MHR decline as you age.
The difference between formulas is usually small at younger ages (1–3 bpm) but grows to 5–8 bpm by age 70. For most people, any of the three formulas gives a "good enough" starting estimate, the real limitation is individual variation, which no population formula can eliminate.
How to Test Your Actual Maximum Heart Rate
The only way to know your true MHR is to reach it. There are a few approaches, ranging from clinical to DIY:
Laboratory VO2 max test: A graded exercise test performed on a treadmill or bike with metabolic monitoring. The gold standard. Finds true MHR while also measuring VO2 max, ventilatory thresholds, and fat oxidation. Available through university exercise science labs, cardiac rehab programs, and some sports performance clinics.
Supervised field test: After a thorough 10–15 minute warmup, perform 2–3 sets of hard uphill running (1–2 minutes each at near-maximum effort), with brief jogging recovery between sets. The highest reading on your heart rate monitor during or immediately after the final set is a reliable practical MHR estimate. A heart rate chest strap is more accurate than an optical wrist monitor at high intensities.
Race-derived MHR: A well-executed 5K or 10K race at full effort will often drive heart rate close to, or at, true maximum. If you race hard and regularly monitor heart rate, your peak race reading is a reasonable real-world MHR estimate.
Note: maximal testing is appropriate for healthy, trained individuals. If you're new to exercise, have cardiovascular risk factors, or are over 45 without a recent physical, consult a physician before performing any maximal effort test.
How MHR Is Used in Training
Maximum heart rate matters for training primarily as the upper anchor in zone calculation. Whether you're calculating zones as a percentage of MHR or using the more accurate heart rate reserve method (Karvonen formula), you need an MHR estimate.
The Karvonen formula improves on raw MHR percentage, the approach used in standard American Heart Association exercise guidelines, by also incorporating resting heart rate. This accounts for the meaningful physiological difference between two people who have the same MHR but very different fitness levels and cardiovascular efficiency. A resting heart rate of 48 bpm vs. 72 bpm at the same MHR produces different zone thresholds, and the Karvonen formula captures that distinction correctly.
Frequently Asked Questions
What is the average max heart rate for a 40-year-old?
Using the 220-minus-age formula, the estimated MHR for a 40-year-old is 180 bpm. However, individual max heart rates can vary by ±10–20 bpm from this estimate. A 40-year-old's true MHR could reasonably fall anywhere from 160 to 200 bpm depending on genetics, fitness level, and other factors.
Can max heart rate increase with training?
No; maximum heart rate is largely determined by genetics and age, and training does not significantly increase it. What training does improve is your ability to work closer to your max for longer periods, and it lowers your resting heart rate, which increases your heart rate reserve (the usable range). A lower resting heart rate with the same max HR means more usable range for training zones.
Is a lower max heart rate dangerous?
Not on its own. Max heart rate naturally declines with age and varies by individual. Many well-trained endurance athletes have lower max heart rates than sedentary peers of the same age. A low MHR only becomes a clinical concern if it's caused by an underlying condition (like sick sinus syndrome), accompanied by symptoms like dizziness or fainting, or if it drops suddenly without explanation. If concerned, consult a physician.
How accurate is the 220-minus-age formula?
The formula has a standard deviation of about ±10–12 bpm, which means roughly 68% of people will have an actual MHR within 10–12 beats of the estimate. About 32% will be outside that range. For training zone purposes, an error of even 10 bpm can shift your zones significantly, which is why the Karvonen formula (which incorporates resting heart rate) tends to give more accurate training zones than simple MHR percentage calculations.
What is the most accurate way to find my maximum heart rate?
A laboratory VO2 max test with direct measurement is the gold standard. Outside a lab, a graded exercise test (GXT) supervised by a clinician or sports scientist is next best. For DIY field testing: after a thorough warmup, run hard uphill for 2–3 minutes, recover briefly, then repeat at maximum effort. The highest reading you see is your practical MHR. This should only be done by fit, healthy individuals, not people new to exercise or with cardiovascular risk factors.
This article is for informational purposes only and does not constitute medical advice. Consult a physician before performing maximal exercise tests, especially if you have cardiovascular risk factors or are new to exercise.