HRmax

HRmax, or maximum heart rate, is the highest heart rate an individual can achieve during maximal aerobic exertion. It is a key metric in exercise physiology and is commonly used to design cardiovascular training programs and to estimate aerobic capacity. HRmax is highly individual and cannot be assumed to be the same for everyone of similar age or fitness.

The simplest estimation is 220 minus age, but there are refined formulas. The Tanaka formula gives HRmax = 208 − 0.7 × age, while some studies use HRmax = 206.9 − 0.67 × age. These equations provide approximate values and can differ by several beats per minute.

Direct measurement requires a maximal graded exercise test on a treadmill or cycle ergometer under supervision; pharmacological testing is another option in some clinical settings. In practice, HRmax is frequently estimated rather than measured, especially outside clinical testing.

Several factors influence HRmax, including genetics, fitness level, medications (notably beta-blockers), sleep, temperature, altitude, and illness. HRmax tends to decline with age, but the rate of decline varies among individuals.

Applications include determining training zones and calculating heart rate-based prescriptions. One approach uses heart rate reserve (HRR): THR = HRrest + (HRmax − HRrest) × intensity. Using HRmax with a resting heart rate yields a straightforward percentage of max, but HRR often provides a more individualized target.

Limitations include day-to-day variability, measurement error, and the fact that an estimate may not reflect an actual maximal effort. HRmax is not a diagnostic value and should be interpreted alongside symptoms and clinical context.