Estimate maximum heart rate (MHR) using the Tanaka formula, a research-based alternative that often fits middle-aged and older adults better than the older “220 − age” rule.
Formula
MHR = 208 − 0.7 × age
Age is in years; output is beats per minute. At age 50 the estimate is 173 bpm, noticeably lower than Cooper’s 170 bpm at the same age.
Evidence
Hirofumi Tanaka and colleagues (2001) regressed measured maximal heart rates across more than 500 men and women aged 18–81. The linear model with intercept 208 and slope −0.7 showed tighter agreement with lab values than 220 − age in their cohort.
When to use it
Prefer this estimate when programming moderate-intensity cardio for adults over 40, setting generic heart-rate zones on consumer wearables, or teaching how regression improves on single-point heuristics.
Limitations
Like all age-only equations, it ignores sex (unless you choose a sex-specific variant elsewhere), resting heart rate, training history, and beta-blocker use. Standard error in the original study was still about ±10 bpm. It predicts population averages, not your personal ceiling.
Health disclaimer
This is an educational estimate, not medical advice. A supervised maximal exercise test remains the gold standard. Seek professional guidance before high-intensity training if you have known heart disease, hypertension, or unexplained symptoms during exertion.