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Common age-based estimate
A widely used quick estimate subtracts age from 220. It is simple but individual maximum heart rate can differ substantially.
Estimated maximum heart rate ≈ 220 − age
Worked example
For age 40, estimated maximum heart rate is about 180 beats per minute.
Use it as a planning estimate
Age-based formulas are often used to create exercise zones, but they are not a measurement of your personal maximum heart rate.
Common mistakes
- Treating the estimate as an exact physiological limit.
- Confusing maximum heart rate with resting heart rate.
- Using the estimate to ignore symptoms or medical advice.
Frequently asked questions
What is the max heart rate for age 40?
The simple 220 − age formula gives about 180 bpm.
Is 220 − age exact?
No. It is a rough population-based estimate.
How do I estimate a target zone?
Multiply estimated maximum heart rate by the desired intensity percentage.