Estimate maximum heart rate (MHR) with the Cerretelli formula, a linear model that subtracts a fractional multiple of age from a fixed intercept.
Formula
MHR = 216 â 1.1 Ă age
Age is in years; the result is beats per minute. The slope (â1.1) is slightly steeper than Cooperâs â1, so predicted maxima fall faster as age increases. At age 60 the estimate is 150 bpm versus 160 bpm under Cooper.
Background
Named after Italian exercise physiologist Paolo Cerretelliâs contributions to metabolic and cardiovascular limits during exertion, this equation is used in European coaching contexts where a gentler intercept but stronger age penalty is preferred.
When to use it
Useful for comparing multiple MHR models, setting conservative upper bounds for recreational runners, or illustrating how changing the slope parameter affects zone tables.
Limitations
Sex-neutral and fitness-neutral â two people of the same age receive identical estimates regardless of resting heart rate or years of endurance training. Beta-blockers and thyroid conditions can invalidate any age-based prediction.
Health disclaimer
Estimated MHR is not a safe daily target. Obtain medical clearance for high-intensity programs if you are over 40, sedentary, or have cardiovascular risk factors. Stop exercising and seek care for chest pain, syncope, or sustained arrhythmia.