Estimate maximum heart rate (MHR) with the Ã…strand formula, which applies different intercepts for women and men before subtracting age.
Formula
- Female: MHR = 226 − age
- Male: MHR = 220 − age
Results are in beats per minute. Select the gender that matches the person being evaluated; the intercept difference reflects sex-based variation observed in exercise physiology studies.
Background
Per-Olof Åstrand’s work on aerobic capacity and heart-rate response helped establish that women’s age-predicted maxima are often slightly higher than men’s at the same age when using parallel linear models.
When to use it
Use when you want a sex-aware field estimate without the extra coefficients of the Ball State equation, or when comparing how gender-specific intercepts shift training zones relative to the unisex Cooper rule.
Limitations
Binary gender input does not capture hormonal therapy, pregnancy, or intersex physiology. The formula still depends only on age and ignores fitness, medication, and heat stress. Laboratory-measured maxima remain more reliable for elite programming.
Health disclaimer
Heart-rate estimates support general fitness planning only. They are not diagnostic. Consult a healthcare provider before maximal exertion if you have cardiovascular risk factors or experience symptoms during exercise.