Max Heart Rate: How to Calculate It for Better Training

Your max heart rate is a foundational metric for understanding exercise intensity and personalizing your training. We'll explain what it is, how to calculate it, why it matters for your fitness goals, and how continuous monitoring provides a more accurate picture than age-based formulas alone.

What is max heart rate?

Your max heart rate is the greatest number of beats per minute your heart can possibly reach during all-out strenuous exercise. Maximum heart rates vary from one person to another, and while they are not an indicator of physical fitness, knowing what your max HR is can be very useful when deciding what types of workouts or training you want to do.

How to calculate your max heart rate

The easiest and most commonly used formula is to subtract your age from 220. So if you're 40 years old, your max heart rate would be 180 bpm. However, this method is flawed because it's less accurate for both younger and older people and does not consider variables specific to you—most importantly genetics.

Other formulas for estimated maximum heart rate exist, like the Tanaka (208 - 0.7 x age) and the Gulati (206 - 0.88 x age, for females). While they may be more accurate for different ages, they still fail to account for the fact that every human body is different. A better solution is to wear a device like WHOOP that tracks heart rate continuously and determines your personal max heart rate.

Max heart rate chart by age

Age is the primary factor used in formulas to estimate max heart rate. While these are only estimates, a chart can provide a general reference point for what an average max heart rate might be for different age groups.

These are population averages. Your personal max heart rate is unique to you and can differ from these estimates. Continuous heart rate monitoring provides a more accurate, personalized measurement that adapts to your individual physiology over time.

Why your max heart rate matters for training

Knowing your max heart rate is the key to personalizing your training intensity. It allows you to establish your personal heart rate zones, which are specific ranges based on percentages of your max HR. Training in different zones helps you target specific fitness goals, from building endurance to improving cardiovascular fitness.

Different percentages of your max HR represent various heart rate training zones. Working out at 70-80% of your max heart rate builds aerobic endurance, while the 80-90% zone targets cardiovascular fitness. Physical activity at 60-70% of max HR is beneficial for burning fat and aiding in recovery, while active recovery should aim for 50-60%.

Percent of your maximum heart rate chart

A chart depicting percentage of max heart rate zones, and what you'll accomplish by training in each.

Learn More: What is My Target Heart Rate Zone and How Do I Measure It?

Max heart rate vs. resting heart rate

While max heart rate defines the upper limit of what your cardiovascular system can do, resting heart rate (RHR) measures its state at rest. Your RHR is the number of times your heart beats per minute when you are calm and relaxed.

Unlike your max heart rate, which is largely set by age and genetics, your RHR is a dynamic metric. A lower RHR over time is generally a sign of improving fitness and cardiovascular health. WHOOP uses your RHR each day as a key input for your Recovery score, helping you understand how ready your body is to perform.

Find and personalize your max heart rate with WHOOP

When you first put on a WHOOP, it uses the Gellish non-linear formula, based on your age, to create an initial estimate of your max HR. From there, WHOOP monitors your heart rate 24/7 and adjusts accordingly based on your own HR data. WHOOP also offers you the option to manually input your max HR.

WHOOP uses your heart rate data to quantify the Strain your body takes on for individual activities and over the course of the entire day. Each morning, the Recovery metric—calculated using heart rate variability, resting heart rate, respiratory rate, sleep, blood oxygen level, and skin temperature—tells you how ready your body is to take on Strain.

When you track your workouts with the WHOOP Strain Target, you'll see in real time which percentage of max heart rate zone you're in.

Frequently asked questions about max heart rate

Is it okay to hit your max heart rate?

For most people, briefly reaching your max heart rate during an all-out effort is safe. However, it is a state of maximum exertion and is not sustainable for long. Always listen to your body, and if you have any underlying health conditions, consult a physician before attempting high-intensity workouts.

What if my heart rate is 190 or 200 when I exercise?

A heart rate of 190-200 bpm can be normal during intense exercise, especially for younger individuals. The key is to compare it to your personal max heart rate. If this level of intensity feels sustainable and you recover well, it may be normal for you.

How long can you stay at your maximum heart rate?

Your max heart rate is attained by the most strenuous level of physical exertion, so it is only sustainable for very short periods. For the average person, this likely falls somewhere between 10 seconds and 1 minute. Very good athletes can often perform at their max HR for 2 minutes or so, while the world's best may sustain it for 3-4 minutes.

Does max heart rate increase with fitness?

No. Max heart rate in itself is not an indicator of fitness. It does not rise as your fitness improves or if you exercise regularly. However, as your fitness level increases you will be able to maintain your max heart rate for longer periods of time.

Is it possible to exceed your max heart rate?

No, if you do it simply means you hadn't previously recorded your true max HR. WHOOP automatically detects when you hit a new max heart rate and updates your profile accordingly.