Tanaka Max Heart Rate Calculator
Calculate maximum heart rate using the Tanaka formula (208 - 0.7 × age). More accurate than the traditional 220-age formula.
About Tanaka Formula
The Tanaka formula (HRmax = 208 - 0.7 × age) was developed from a meta-analysis of 351 studies and is considered more accurate than the traditional 220-age formula, especially for older adults. Research by Hirofumi Tanaka showed the classic formula overestimates max HR in younger adults and underestimates it in older adults.
Auto-Calculate from Your Data
Upload Strava, Garmin, or Intervals.icu exports to estimate your zones
Strava vs Garmin vs TrainingPeaks: Zone Differences
Different platforms calculate training zones differently. Here's what each expects:
Uses simple % of max HR. Zones are fixed percentages. Cannot customize.
Supports both %Max HR and %HRR (Heart Rate Reserve). Fully customizable zones.
Uses LTHR-based zones. Supports pace, HR, and power. Highly customizable.
Uses either method. Includes sport profiles with different zone settings.