Max Heart Rate
Estimated maximum heart rate by age.
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Example
Age 30 ⇒ 190 bpm
How it works
This formula gives a quick estimate of the highest heart rate a person is expected to reach during very hard exercise. It is based on a simple age-related pattern: as people get older, the maximum rate their heart can usually beat tends to decrease. The rule is only an approximation, but it is useful because it turns age into an easy-to-calculate training reference point.
When to use it
Use this when you need a rough target for exercise intensity, such as planning cardio workouts or checking whether a heart rate monitor reading is unusually high. It is commonly used in fitness, PE, and beginner training plans.
Worked example, step by step
Given: age a = 45 years Formula: HR_max = 220 - a Substitute: HR_max = 220 - 45 Calculate: HR_max = 175 Final answer: the estimated maximum heart rate is 175 bpm
Common mistakes to avoid
- Using the formula as an exact medical measurement instead of an estimate
- Forgetting to subtract age from 220, or reversing the order
- Mixing up years with months or entering age in the wrong units
Did You Know?
The "220 minus age" rule is a rough estimate that can be off by 10 to 20 beats for many individuals.
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