Estimate maximum heart rate (MHR) with the Liesen formula, which lowers the baseline as age increases in decade steps rather than using a single linear slope.
Formula
MHR = 180 − age + floor((age − 20) / 10) × 5
In plain terms: start from 180 − age, then add 5 bpm for each full decade after age 20. Examples:
- Age 25 → 180 − 25 + 0 = 155 bpm
- Age 35 → 180 − 35 + 5 = 150 bpm
- Age 55 → 180 − 55 + 15 = 140 bpm
When to use it
Helpful when you want a conservative MHR estimate that flattens the decline for older adults compared with 220 − age, or when demonstrating piecewise age adjustments in sports-science coursework.
Limitations
The decade bonus is a heuristic; it is less cited in recent meta-analyses than Tanaka or Ball State equations. It does not account for sex, training status, or medication. Individual spread around the estimate can exceed ±15 bpm.
Health disclaimer
Use results only as rough training guides. Medical clearance is advised before vigorous exercise for adults over 55 or anyone with cardiac symptoms. This tool does not replace electrocardiographic or metabolic stress testing.