Max Heart Rate '220 - age': Why It's a Myth and What to Use Instead
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The 220-age formula works as a population average, but individual estimates often miss badly. Tanaka is more accurate—and a maximal test beats any formula.
The '220 − age' formula for calculating maximum heart rate is the most repeated and the least accurate. Its origin is almost anecdotal.
Where 220 − age came from
Sam Fox and William Haskell proposed it in 1970 based on a hand-drawn graph from 11 small studies. It was never a validated formula for clinical use, but it spread because of its simplicity. Robergs and Landwehr (2002) showed its standard error is ±12 bpm.
More accurate formulas
| Formula | Author | Typical error |
|---|---|---|
| 220 − age | Fox & Haskell 1970 | ±12 bpm |
| 208 − 0.7·age | Tanaka 2001 | ±7 bpm |
| 208.609 − 0.716·age | Inbar 1994 | ±7 bpm |
| 207 − 0.7·age | Gellish 2007 | ±7 bpm |
For age 30, 220 − age gives 190 bpm; Tanaka gives 187 bpm. For age 50, 220 − age gives 170 bpm; Tanaka gives 173 bpm. Beyond age 35, Tanaka is clearly better.
Field test (the most accurate)
- Warm up 10-15 min.
- Find a moderate hill with 4-6 min of climbing.
- Climb at increasing pace; the last 60 s at absolute max.
- At the top: record peak HR for the last minute.
- Repeat on another day to confirm.
About this guide
- Last reviewed
- . We review content at least once a year, and sooner if relevant literature comes out. Update policy.
- How it is verified
- We prioritize meta-analyses, systematic reviews and official positions (ISSN, ACSM, EFSA, WHO, Cochrane). Full methodology · topic: Running y zonas de entrenamiento.
- Conflicts of interest
- Some product links are affiliate links from Amazon España and earn us a small commission at no extra cost to you. How we fund the project.
- Medical disclaimer
- Educational content. Does not replace consultation with a healthcare professional. More detail.
Spotted an error in a formula or recommendation? Email us at jesus.narvaez.tames@hotmail.com. Corrections are published as an updated note on the guide.
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