Max Heart Rate (Tanaka)
A more accurate maximum heart rate estimate.
Formula
Variables
Example
Age 40 ⇒ 208 − 28 = 180 bpm
How it works
This equation estimates the highest heart rate your body is expected to reach during intense exercise based on age. It comes from population data showing that maximum heart rate tends to decline with age, and Tanaka’s version fits observed results better than the older "220 minus age" rule for many adults. It gives an estimate, not a medical limit, so individual heart rates can be somewhat higher or lower.
When to use it
Use this when planning exercise zones, comparing workout intensity, or checking whether a cardio session is likely to be moderate or hard. It is especially useful in fitness classes, running, cycling, and general training plans for adults.
Worked example, step by step
Age = 26 HR_max = 208 - 0.7a HR_max = 208 - 0.7(26) HR_max = 208 - 18.2 HR_max = 189.8 bpm So the estimated maximum heart rate is about 190 bpm.
Common mistakes to avoid
- Using the formula as an exact medical measurement instead of an estimate
- Forgetting to multiply 0.7 by the age before subtracting
- Mixing up maximum heart rate with target training heart-rate zones
Did You Know?
The famous "220 minus age" rule badly underestimates the max heart rate of older adults; Tanaka's fixes that.
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