Max Heart Rate
Maximum heart rate (HRmax) is the highest heart rate an individual can achieve during maximal physical exertion. It is primarily determined by age and is independent of fitness level or sex. HRmax is used to calculate target heart rate zones for exercise prescription and as a criterion for maximal exertion during exercise testing. Read more on Wikipedia
Data source: Tanaka et al. - Age-predicted maximal heart rate revisited (primary) About this study
See also: Gulati et al. - Heart rate response to exercise in asymptomatic women About this study
See also: Gellish et al. - Longitudinal modeling of age and maximal heart rate About this study
Max Heart Rate Norms by Age and Sex (bpm)
| Age | Sex | Percentile | ||||
|---|---|---|---|---|---|---|
| 5th | 25th | 50th | 75th | 95th | ||
| 20-29 | Male | 174 | 184 | 191 | 198 | 208 |
| Female | 174 | 184 | 191 | 198 | 208 | |
| 30-39 | Male | 167 | 177 | 184 | 191 | 201 |
| Female | 167 | 177 | 184 | 191 | 201 | |
| 40-49 | Male | 160 | 170 | 177 | 184 | 194 |
| Female | 160 | 170 | 177 | 184 | 194 | |
| 50-59 | Male | 153 | 163 | 170 | 177 | 187 |
| Female | 153 | 163 | 170 | 177 | 187 | |
| 60-69 | Male | 146 | 156 | 163 | 170 | 180 |
| Female | 146 | 156 | 163 | 170 | 180 | |
| 70-79 | Male | 139 | 149 | 156 | 163 | 173 |
| Female | 139 | 149 | 156 | 163 | 173 | |
| 80+ | Male | 132 | 142 | 149 | 156 | 166 |
| Female | 132 | 142 | 149 | 156 | 166 | |
What to expect by age group
Among adults in their 30s, the middle 50% reach a maximum heart rate of 177 to 191 bpm. Max heart rate declines steadily with age at roughly 7 bpm per decade, and because HRmax is age-determined, values are essentially identical for men and women. Scores below 177 bpm are typically below average for this age group; scores above 191 bpm are above average.
| Age | Typical range |
|---|---|
| 20-29 | 184 to 198 |
| 30-39 | 177 to 191 |
| 40-49 | 170 to 184 |
| 50-59 | 163 to 177 |
| 60-69 | 156 to 170 |
| 70-79 | 149 to 163 |
| 80+ | 142 to 156 |
Detailed Breakdowns
Select an age group and sex below for detailed percentile charts, tables, and ratings.
Frequently Asked Questions
What is the formula for maximum heart rate?
Several validated formulas exist. Tanaka (208 - 0.7 × age) is based on 18,712 subjects and is widely recommended. The traditional Fox formula (220 - age) overestimates HRmax in young adults and underestimates it in older adults. Gulati (206 - 0.88 × age) was developed specifically for women.
Does max heart rate differ between men and women?
The Tanaka meta-analysis found no significant sex difference. However, Gulati's 2010 study of 5,437 women suggests a slightly steeper decline with age in women (0.88 vs 0.7 bpm/year). Both formulas produce similar results in middle age.
Why do different formulas give different results?
Variation comes from study populations, testing protocols, and sample sizes. Individual variation (SD ≈ 10 bpm) means any formula is an estimate. For precision, direct measurement during maximal exercise testing is recommended.
Can you increase your maximum heart rate?
Maximum heart rate is primarily determined by age and cannot be significantly increased through training. It declines steadily regardless of fitness level. However, trained individuals can sustain higher percentages of their HRmax for longer.