At HeartRateMonitor.co.uk we’ve been testing and reviewing heart rate monitors since 1999. In this time we have seen many exercise fads and gimmicks come and go. We know what works, and we know what doesn’t. Two of the most frequently asked questions we get asked are “How hard should I train?” and “How to I calculate my maximum heart rate?“. The two calculators below should answer these questions. Owning a heart rate monitor is one thing, knowing how to use it and why is another. We hope you find this information useful.
What’s the Formula for Max HR and Training Zones
If you are interested to know what the formula is for figuring out the target heart rate please read on.
A commonly accepted formula for non-athlete with NO contraindications to exercise is as follows. Predicted Max HR = 220 minus age. Max HR multiplied by 60% (0.6) for Aerobic, Fat Burning workouts. Max HR multiplied by 90% (0.9) for Fitness Improving workouts.
An example would be as follows – a 40-year-old person.
- Max HR = 220-40 = 180bpm.
- 180 x 0.6 = 108bpm for low intensity, Fat Burning/Aerobic conditioning (starting point)
- 180 x 0.9 = 162bpm for high intensity, Fitness Improving training sessions
This “220-age formula” is a SAFE formula often adopted by Personal Trainers and exercise professionals as it will NOT put a person under unnecessary stress. Most people with a background in training will find it TOO EASY and should therefore use our MaxHR and Heart Rate Training Zone Calculators below for more representative values
Maximum Heart Rate
Using the calculator below to obtain your predicted Max HR is easy. Enter your age into the box below. If you have a history of training at a high level say “Yes” to the Elite Athlete question, otherwise select ‘No”. Then simply press the “Calculate Max HR” button. If you’d like more details, please visit the Max HR calculator page.
[advanced_max_hr_predictor]IMPORTANT – please do NOT use our MHR calculator if you are on beta-blockers or any other medicine prescribed to treat heart-related illnesses/problems. Please talk to your GP. These figures are intended only for fit, healthy adults with no contraindication to exercise.
these calculations are based on articles from BrianMac’s website
Heart Rate Training Zones
If you don’t know your Max HR, use the calculator above to obtain an MHR value. To obtain your 5 x Heart Rate Training zones simply enter your predicted Max Hr into the box then press the “Calculate Zones” button. If you’d like more details on the science and formula behind this calculation, please visit our HRM Training Zones page.
[hr_zone_calc]IMPORTANT – please do NOT use our MHR calculator if you are on beta-blockers or any other medicine prescribed to treat heart-related illnesses/problems. Please talk to your GP. These figures are intended only for fit, healthy adults with no contraindication to exercise.
these calculations are based on formula created by Polar Finland
Examples Acquired using these tools
These examples are for a 50-year-old with a history of training. It is feasible that a 50-year-old trained individual could achieve higher heart rates, however, these are suggested safe guidelines.
Maximum Heart Rate (50-years-old)
The Max HR tool suggests that a 50-year-old with a history of training has a predicted maximum heart rate of 178bpm for running, 175bpm for rowing and 173 for cycling. This is higher than the basic 220 minus age formula (220-50=170bpm) as it takes into consideration the user’s training background.
Heart Rate Zones (50-year-old)
The chart below illustrates the results obtained from the Heart Rate Zone calculator for a 50-year-old with a predicted Max HR of 178bpm (as shown above). Most of their training time should be spent in HR Zone 3 to improve your cardiovascular performance and aerobic endurance. For Recovery sessions, a majority of time should be spent in Zone 2. For Speed endurance training and improving sprint performance, short periods of time must be spent in HR Zones 4 and 5.
