Max Heart Rate
The fastest your heart can beat under maximum exertion. Commonly estimated as 220 minus your age.
Understanding Max Heart Rate
Maximum heart rate (MHR) is the fastest your heart can beat under all-out exertion. It's used as the reference point for calculating heart rate training zones and is a fixed physiological value that declines with age but doesn't change with fitness.
The famous "220 minus your age" formula is a rough population average with individual variation of ±10–15 beats per minute. A 40-year-old might have a true max HR anywhere from 165 to 195 bpm. Using an inaccurate max HR means all your training zones are wrong, which undermines heart rate-based training.
The best way to determine your max HR is through a field test: after a thorough warmup, run a long, steep hill 3 times at maximum effort (each repeat 2–3 minutes), with jogging recovery. The highest heart rate on the third repeat is close to your max. Lab tests (VO2 max tests) also measure max HR. What your watch says is usually reasonably close.
Key Facts: Max Heart Rate
Key facts and insights about max heart rate that every endurance athlete should know.
"220 minus age" is a rough estimate with
"220 minus age" is a rough estimate with ±10–15 bpm individual variation
Max HR is genetically determined and dec
Max HR is genetically determined and declines ~1 bpm per year after age 25
Max HR is NOT an indicator of fitness
Max HR is NOT an indicator of fitness — fit and unfit people can have the same max HR
Max HR varies by exercise type
Max HR varies by exercise type: running max HR is typically 5–10 bpm higher than cycling max HR
Pro Tips: Max Heart Rate
Don't rely on 220-minus-age — do a field test or use the highest HR you've seen in a race
Your highest heart rate from a hard 5K race is a good practical estimate of your max HR
Once you know your max HR, calculate zones: Z1 (50–60%), Z2 (60–70%), Z3 (70–80%), Z4 (80–90%), Z5 (90–100%)
Retest every few years — max HR slowly declines with age regardless of fitness
Frequently Asked Questions About Max Heart Rate
Completely normal. The 220-minus-age formula has a standard deviation of 10–12 bpm, meaning one-third of people are more than 10 beats off the prediction. A 40-year-old with a max HR of 195 or 165 is equally normal. Use your actual measured max HR, not the formula.
No. Max HR is determined by genetics and age, not fitness level. A sedentary 30-year-old and an Olympic marathoner of the same age can have identical max heart rates. What changes with fitness is how much work you can do at submaximal heart rates — that's what training improves.
Related Sports Science Terms
View all in Sports ScienceSupercompensation
The body rebuilds stronger after a training stress — the fundamental principle behind all athletic training.
Aerobic System
Energy system using oxygen to burn fat and carbohydrates. Powers all endurance efforts beyond 2–3 minutes.
Biomechanics
The science of movement mechanics — how joints, muscles, and forces interact during running and sport.
Lactate Testing
A lab or field test measuring blood lactate concentration at increasing exercise intensities to precisely identify aerobic and anaerobic thresholds.
Ready to Race?
Find Your Next Event
Join 500,000+ athletes discovering life-changing endurance events. From local 5Ks to world-class ultra marathons.
Free to browse · No account required to discover races
For Race Directors
& Event Organizers
List Your Race.Reach More Athletes.
List your endurance events and reach 500,000+ athletes actively searching for their next race.
No credit card required · Starter tier always free