Maximum Heart Rate
Athletes who use a heart rate monitor as a training aid need to identify their actual maximum heart
rate in order to determine their appropriate training zones. Maximum heart rate (MHR) can be
determined by undertaking a maximum heart rate stress test which although relatively short does
require you to push your body and your heart to the very limit. It can also be predicted using a
formula but the variation in actual MHR of 95% of individuals of a given age will lie within a range of
±20 beats/minute (Gellish 2007)[1].
Calculation of Maximum Heart Rate
The easiest and best known method to calculate your maximum heart rate (MHR) is to use the
formula
 MHR = 220 - Age
Dr. Martha Gulati et al
Research conducted by Gulati et al. (2010)[3] identified that the traditional male-based calculation
(220-age) overestimates the maximum heart rate for age in women. They investigated the
association between HR response to exercise testing and age with 5437 women. It was found that
mean peak heart rate for women = 206 - (0.88 x age).
Londeree and Moeschberger
A paper by Londeree and Moeschberger (1982)[2] from the University of Missouri-Columbia indicates
that the MHR varies mostly with age, but the relationship is not a linear one. They suggest an
alternative formula of
 MHR = 206.3 - (0.711 × Age)
Londeree and Moeschberger (1982) looked at other variables to see if they had any effect on the
MHR. They found that neither sex nor race makes any difference but they did find that the MHR was
affected by the activity and levels of fitness.
Studies have shown that MHR on a treadmill is consistently 5 to 6 beats higher than on a bicycle
ergometer and 2 to 3 beats higher on a rowing ergometer. Heart rates while swimming are
significantly lower, around 14 bpm, than for treadmill running. Elite endurance athletes and
moderately trained individuals will have a MHR 3 or 4 beats slower than a sedentary individual. It was
also found that well trained over 50s are likely to have a higher MHR than that which is average for
their age.
Miller et al
A paper by Miller et al. (1993)[4] proposed the following formula as a suitable formula to calculate
MHR
 MHR = 217 - (0.85 x Age)
USA Researchers
Evidence from USA researchers, Jackson et al. (2007)[5], identified the following formula as more
accurately reflecting the relationship between age and maximum heart rate.
 MHR = 206.9 - (0.67 x age)
UK Researchers
Research by Whyte et al. (2008)[7] came up with with the following formulae for predicting maximum
heart rates in both endurance and anaerobically trained athletes:
 Male athletes - MHR = 202 - (0.55 x age)

Female athletes - MHR = 216 - (1.09 x age)
Miller, Londeree and Moeschberger
To determine your maximum heart rate you could use the following, which combines the Miller
formula with the research from Londeree and Moeschberger.
 Use the Miller formula of MHR = 217 - (0.85 × age) to calculate MHR
 Subtract 3 beats for elite athletes under 30
 Add 2 beats for 50 year old elite athletes
 Add 4 beats for 55+ year old elite athletes
 Use this MHR value for running training
 Subtract 3 beats for rowing training
 Subtract 5 beats for bicycle training
Heart Rate Training Zones
Heart rate training zones are calculated by taking into consideration your Maximum Heart Rate (MHR)
and your Resting Heart Rate (RHR). Within each training zone, subtle physiological effects take place
to enhance your fitness.
The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. All easy recovery running
should be completed at a maximum of 70%. Another advantage to running in this zone is that while
you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise
with glycogen, which has been expended during those faster paced workouts.
The Aerobic Zone - 70% to 80%
Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen
to, and carbon dioxide away from, the working muscles can be developed and improved. As you
become fitter and stronger from training in this zone it will be possible to run some of your long
weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic
capacity.
The Anaerobic Zone - 80% to 90%
Training in this zone will develop your lactic acid system. In this zone, your individual anaerobic
threshold (AT) is found - sometimes referred to the point of deflection (POD). During these heart
rates, the amount of fat being utilised as the main source of energy is greatly reduced and glycogen
stored in the muscle is predominantly used. One of the by-products of burning this glycogen is lactic
acid. There is a point at which the body can no longer remove the lactic acid from the working
muscles quickly enough. This is your anaerobic threshold (AT). Through the correct training, it is
possible to delay the AT by being able to increase your ability to deal with the lactic acid for a longer
period of time or by pushing the AT higher.
The Red Line Zone 90% to 100%
Training in this zone will only be possible for short periods. It effectively trains your fast twitch
muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very
fit are able to train effectively within this zone.