Why is the Tanaka formula better than 220-age?

The Tanaka formula was derived from a meta-analysis of 351 studies with 18,712 subjects. It shows lower standard deviation and is more accurate for older adults.

Who developed this formula?

Hirofumi Tanaka and colleagues published this formula in the Journal of the American College of Cardiology in 2001 after analyzing a large cross-sectional dataset.

Can I use HRmax directly in training?

Yes. Use your estimated HRmax to define training zones as percentages. Zone 2 (aerobic base) is approximately 60-70% HRmax, zone 4 (threshold) is 80-90% HRmax.

Maximum Heart Rate Tanaka Formula

Estimate maximum heart rate using the Tanaka formula: HRmax = 208 - 0.7 x age. More accurate than the classic 220-age formula.

Use the full interactive calculator below, or

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Frequently Asked Questions

Why is the Tanaka formula better than 220-age?

Who developed this formula?

Can I use HRmax directly in training?