MaxHR

Maximal heart rate (MaxHR) is the greatest number of heartbeats per minute a person can sustain during maximal effort. It serves as a reference point for prescribing exercise intensity and monitoring cardiovascular stress. MaxHR is highly variable and is influenced by age, genetics, fitness, medications, and environmental conditions.

Estimating MaxHR commonly uses formulas rather than direct measurement. The traditional rule of thumb is 220 minus age, but accuracy is limited. A more recent commonly cited formula is 208 minus 0.7 times age. Others exist, and none reliably predict MaxHR for everyone; the most precise value comes from a maximal exercise test.

Testing and measurement: A maximal exercise test (graded exercise test) increases workload on a treadmill or cycle ergometer while monitoring heart rate, ECG, blood pressure, and symptoms. The highest heart rate achieved is recorded as the observed MaxHR. If maximal testing is not possible, submaximal tests or predictive models may be used with greater uncertainty.

Applications: trainers use MaxHR to define training zones, such as roughly 50–85% of MaxHR for steady aerobic work and higher intensities for intervals. Some programs use heart rate reserve (HRR), which incorporates resting heart rate to adjust targets via the formula: target = resting + (HRmax – resting) × intensity.

Limitations and safety: MaxHR declines with age but varies widely among individuals. Medications like beta-blockers can blunt the heart rate response. Illness, dehydration, heat, and caffeine can alter results. For individuals with heart disease or risk factors, testing and training should be done under medical supervision, and training adjusted to symptoms and fitness level.