Heart Rate
Calculate max HR (Haskell, Tanaka, Gulati, Gellish), HRR, target zones. Karvonen method. Formula comparison.
Haskell • Tanaka • Gulati • Gellish
Compare formulas. Karvonen zones. 5 intensity levels.
Preset Profiles
Zone Boundaries
For educational and informational purposes only. Verify with a qualified professional.
Max HR formulas: Haskell (220−age) has ±10–12 bpm error from the 1970s. Tanaka (208−0.7×age, 2001) is more accurate for older adults. Gulati (206−0.88×age) for women. Karvonen HRR = (Max−Resting)×% + Resting. Elite athletes have resting HR 28–50 bpm; HR varies up to 20 bpm day-to-day.
📋 Key Takeaways
- • Haskell 220−age — simple but ±10–12 bpm error
- • Tanaka 208−0.7×age — more accurate for older adults
- • Karvonen HRR — Target = (HRR×%) + Resting HR
- • Resting HR 28–50 bpm for elites; varies 20 bpm day-to-day
💡 Did You Know?
📖 How It Works
MHR Formulas
Haskell: 220−age. Tanaka: 208−(0.7×age). Gulati (women): 206−(0.88×age). Gellish: 207−(0.7×age). Use Tanaka or Gellish for better accuracy; Gulati for women.
Karvonen (HRR)
HRR = Max HR − Resting HR. Target HR = (HRR × Intensity%) + Resting HR. Accounts for individual resting HR; more personalized than % of max alone.
5 Zones
Z1 50–60% recovery, Z2 60–70% endurance, Z3 70–80% aerobic, Z4 80–90% anaerobic, Z5 90–100% VO2max. Most training in Z1–2.
🎯 Expert Tips
Use Tanaka or Gellish
More accurate than Haskell, especially for ages 40+. Gulati for women.
Measure resting HR properly
First thing in the morning, before getting up. 7-day average for consistency.
Consider a field test
5-min all-out or hill repeats. Formulas are estimates; actual max can vary ±20 bpm.
Karvonen vs %MHR
Karvonen accounts for resting HR; more personalized. Use for serious training.
⚖️ Comparison Table
| Formula | Accuracy | Best For | Use |
|---|---|---|---|
| Haskell | ⚠️ ±12 bpm | Quick estimate | ⚠️ |
| Tanaka | ✅ Better | Older adults | ✅ |
| Gulati | ✅ Better | Women | ✅ |
| Gellish | ✅ Better | General | ✅ |
📊 Infographic Stats
📚 Official Sources
⚠️ Disclaimer: Age-based max HR formulas are estimates. Individual variation is ±10–20 bpm. Consult a physician before starting intense exercise. Not a substitute for medical advice or lab testing.