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Doctors Explain the Real Max Heart Rate Formula

Talking With Docs

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How do you actually calculate your maximum heart rate — and why does it matter?

In this episode, we break down four science-backed methods to estimate your Max Heart Rate (MHR) and explain how each one compares. Whether you're training for performance, tracking your heart health, or just want to exercise smarter, understanding your MHR is essential.

We cover:

The classic "220 minus age" formula and its limitations

A better alternative from the Tanaka study, used for over 40s

The Nes et al. formula, backed by a large and diverse study

The Bruce Protocol treadmill test used in hospitals

Which method is most accurate for your age and fitness level

How MHR helps you train in the right heart rate zones

Why guessing your MHR could be holding your fitness back

This is doctor-approved insight to help you make heart-smart decisions when it comes to exercise.

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🛑 DISCLAIMER:
This content is for educational purposes only and not a substitute for professional medical advice. Always consult your doctor before starting a new exercise or training program. Full disclaimer at talkingwithdocs.com.

#maxheartrate #heartratetraining #hearthealth #cardiofitness #trainingzones #bruceprotocol #cardiaccare #talkingwithdocs #fitover40 #exercisephysiology

20 Comments

@robjones3482 1 year ago

As a 57 year old athlete who trains & races with a heart rate monitor and has years of data, I've learned a few things. One of my key learnings is heart rate is influenced greatly by fitness level. For example, I'm able to drive my heart rate higher when I'm less fit. Conversely, I have a much more difficult time driving up my heart rate with I'm very fit. Also, max heart rate is lower during times of fatigue because your muscles aren't recovered enough to produce enough anaerobic power to achieve a max. Another factor is weather conditions. As temperature and humidity increase, your body works harder to stay cool in addition to buffering lactid acid. Ultimately, view max heart rate more a fluid zone vs a static number.

@ericcsuf 1 year ago

I just turned 83. I was a daily runner until about 72 yo. Ran 2 marathons and 2 half marathons in my 50s and 60s. Then kind of slacked off. Started a hiking program two years ago. One knee doesn't tolerate even an easy jog for long anymore. I hike all out, not a casual stroll. 5.5 miles every other day with an average ascent of 1000'. I do light (20 lb dumb bells) weight training the other days. Resting HR is 45-48. Max HR calculates to 158. I usually just touch that once for a short time on a hike. Avg HR for the ~1:40 hour hike is around 137-140. I feel like I could do more at the end of a hike, but this works to make me feel good and enjoy our desert landscape with nobody to impress. I'll check back with you when I'm 100.

@cjlam9150 1 year ago

I am 77, and had open heart surgery in 2005. I take 12.5mg of atenolol and 2m of Lisinopril. I use a Polar heart rate monitor. Since December 2024 till now, my endurance for jogging has improved. The last two times out, I've continuously jogged for 18 minutes. My avg heart rate was 104. time 43. distance 3 miles. Max Heart rate 119. zone 2 33:12, on Mon Sept 1 i went for 49:43 time, distance 3,18 . Avg HR 98 Max 114 zone 2, 26:35 Zone 3, 16 seconds. . I do notice that my heart rate comes down quickly. My goal is to jog continuously for 2 miles. I do train 3 times per week and lift weights 4 times.

@jemsmay2167 1 year ago

66 yers old here, and fitness varies over the course of the year. I’ve found that my HR actually goes higher easier when I am less fit, but it takes it longer to recover to the 130-140 range where I can cruise easily for hours. So the thing I watch when training is not my VO2Max or my max HR or how quickly my HR can increase, but how quickly I can go from 165 bpm to 130 bpm.

@FrankMoloney 9 months ago

Thanks guys - max heart rate is very varied - physiology is so different across people.

@charleslindsey6789 1 year ago

I did the Bruce Protocol in the hospital in my early twenties and got 175 bpm also. I was tested because I developed PVCs after bladder cancer surgery. The PVCs would not be constantly happening, but when they would start, they would stop me in my tracks, where I would wait for my heart to quit. It never did, and they are mostly gone now. I will be eighty this year, and the cancer never recurred. YAY.

@butchgreene 1 year ago

Found my max using the info from Davis Phinney’s (Tour de France fame) book some 25 years ago. With a heart rate monitor On a bike, it’s easier to find than on a treadmill. Don’t risk staggering or stumbling & can do a proper smooth warm up of your cardiovascular system & hit the top of zone 4 w/out passing out when you really push into zone 5. On the bike, you KNOW you’re at your max heart rate. Can’t spin any faster. Workload caps. You see your heart rate hit the redline & just hover then you gas out

@somdav1971 1 year ago (edited)

I just happened to do the Bruce protocol stress test today. It’s part of my initial recovery steps and planning following a heart attack in May. I got 176. More importantly I got to do this in a supervised setting where I felt comfortable to push. Grateful to all the medical staff supporting me with their knowledge and experience. Have learned much from watching Talking with docs.

@magicatc 1 year ago

My max is 210 and I am 46 years old. Got to 218 when I was in my 30s. Formulas are not to go by if you want to use it for training in zones. I regularly get over 200 on a hard running day.

@shakrmaker 1 year ago

"Mocked by my family." That's why we watch :)

@brettansley8600 1 year ago

I did a VO2max test which is pretty similar to Bruce protocol except I did it on a bike while supervised by a cardiologist. I'm 50, very fit (I compete in triathlons), my max heart rate was 186 BPM. While doing the test the cardio noticed a slight ischemia when my heart rate went above 160. I would never have known about this had I not done the test in proper laboratory settings. Now I moderate my training to stay in zone 2 as much as possible. Highly recommend doing this test for any fit person with a cardio to give you high quality feedback on the test results

@sch79 1 year ago

My coach did a lactate threshold test to target best zones.
I am a 68 year old triathlete. It was a ramp up workout bike with 1 min blood pH test

@graemelow7516 1 year ago

When I was 53, I did a stress test with a cardiologist and topped out at 191bpm because that reflected my effort while mountain biking. (The advanced trainee seemed nervous )

@jayanderson66 1 year ago

Found the methods described as accurate for me. I did reach higher on a PET test. Now if I could just find a great train regime. Almost 80 now and I find that I cannot get near my max rate for very long now and quickly recover. Searching for best peak performance on longer bike rides.

@joseenoel8093 1 year ago

While in college I used a pick axe to dig my garden, to alleviate my back pain I took a super hot bath 🛁 which made my heart race, I asked my phys ed teacher if that counted as a work out but idt she was impressed..

@debbiec6216 1 year ago

In a few weeks, I will have a stress test. Since, I can't go on the treadmill, they will take a CT Scan on me to check to see if I had a heart attack.
It will take approximately 1 hour.
My spouse had this test back in March; they found that he needs 3 stents.

@charlieollinger1679 10 months ago

I am 66 years old, and fairly fit. I am primarily a cyclist, and while I don't ride daily, I am comfortable riding for 2, 3, even 4 hours occasionally. My Garmin watch tells me I regularly hit 160-165bpm on climbs, and have hit 173 in the middle of a longer climb, without feeling maxed out. Based on that, I'm calling 180 as my max HR. With that in mind, zone 2 on a ride feels like nothing, so I'm usually in zone 3, even on longer rides. I recently did a long climb at zone 4 for 39 minutes. As I get into better condition, I don't find my max HR changing, but I do find my HR charts more consistent.

@great-garden-watch 1 year ago

Super useful!

@janburch3923 10 months ago

Thank you! At 74 I’m trying to turn my fitness up through zone training using the 220 - age formula. Followed for 8 weeks and not feeling any kind of improvement. Last 3 weeks I’ve just been adding 20-30ish bpm and seeing progress with great recovery. Going to use the nickleine formula and return to following the recommended zones. Thought about the 4th method but chickened out and I’m far too much of cheapskate to spend the $$$ for a stress test.
Also I got to this terrible shape when exercising was listed as a trigger for my epilepsy (on meds now and have no plans for the extreme things I used to enjoy).