Find your MaxHR and Training Zones

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 answers 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 target heart rate please read on.

A commonly accepted formula for non-athlete with NO contraindications to exercise is as follow. 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 in to 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.

Your Age (required)

Are you an elite athlete? (required)

IMPORTANTplease 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 in to 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.

Your Max HR (required)

IMPORTANTplease 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 yrs 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 in to consideration the user’s training background.

Maximum Heart Rate calculation for a 50 year old male

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.Recommended safe heart rate training zones for a healthy 50 year old male

A Brief History…

It all started in 1996. As a sports science student I wanted to promote the use of Heart Rate Monitors in exercise. The business went online in 1999. In 14 years we sold HRM's to over 300,000 customers.

After a short retail back we're now back with the new online store selling ONLY Polar. We still offer impartial advice & test other heart rate monitor brands. Our aim however, is to introduce you to Polar's products as an alternative to Garmin, Fitbit, Suunto or TomTom.

Get in Touch

  • Email

    info@heartratemonitor.co.uk

  • Phone (orders / support)

    (+44) 01485 505 000

  • Post

    7 Lincoln Square
    Hunstanton
    Norfolk
    PE36 6DW