# Maximum heart rate

Maximum heart rate (HRmax) is the highest beats per minute your heart reaches during all-out effort. It is mostly set by your age and genetics, not your fitness, and it declines with age. HRmax is used to set training zones, for Zone 2 and HIIT. The classic '220 minus age' formula is rough. The Tanaka formula (208 − 0.7 × age) does better, especially in older adults. But direct measurement in a maximal test is still the gold standard.

## Sources

- Tanaka H, Monahan KD, Seals DR. (2001). Age-predicted maximal heart rate revisited. Journal of the American College of Cardiology. https://doi.org/10.1016/S0735-1097(00)01054-8

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_Canonical: https://longevity-switzerland.com/en/glossary/maximum-heart-rate · Part of Longevity Cities · Updated 2026-06-22_