How to Calculate Your Maximum Heart Rate
To optimize your workouts by training with your heart rate, you need to find your maximum and/or resting heart rate. There are several ways to find these numbers, but the most accurate way is to consult with a Human Performance Laboratory to conduct a metabolic exercise stress assessment. Of course, not everyone has time to do this, so to make things easy for you, we’ve put together this simple guide on how to calculate your maximum heart rate.
MAXIMUM HEART RATE
There are two ways to find your Maximum Heart Rate (MHR), as follows:
MHR = 211− (0.64 x your age)
- Put on a heart rate monitor.
- Run or cycle at a moderate pace for 15-20 minutes.
- Sprint or cycle hard for 1-2 minutes, then note your heart rate and add another 5 beats per minute (BPM).
- The number you get from Step 3 will provide you with your approximate maximum heart rate.
To find out your Resting Heart Rate, and a more comprehensive look at all heart rate zones, check out this article.