Max Heart Rate
HRmax via Tanaka & Fox + zones.
years
Max heart rate (Tanaka)
184 bpm
Older Fox formula: 185 bpm
| Z1 — very light | 92 – 110 bpm |
|---|---|
| Z2 — light | 110 – 128 bpm |
| Z3 — moderate | 128 – 147 bpm |
| Z4 — hard | 147 – 165 bpm |
| Z5 — maximum | 165 – 184 bpm |
About this calculator
Maximum heart rate by age. Tanaka (208 − 0.7×age) is more accurate than the older 220 − age.
- Z2 (60–70%) is the cardio base zone.
- Z4–Z5 (>80%) is for short intervals only.
Frequently asked questions
Should I just take a max-effort test?
Most accurate. But a tested HRmax in a controlled environment is risky for untrained adults — use the formula instead.
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Calculator NZ provides general information only. For decisions with significant financial, medical or legal consequence please consult a qualified professional.