Key facts
- The ceiling for your heart rate.
- Roughly estimated as 220 minus your age.
- Largely determined by age and genetics.
- Used as the basis for heart rate zones.
Your maximum heart rate is the fastest your heart can beat when you push as hard as possible. It's mostly set by age and genetics rather than fitness — getting fitter doesn't raise your max, it just lets you do more work at any given heart rate.
A common rough estimate is 220 minus your age, though individual variation is wide and a real max test or fitness assessment is more accurate. Its main use is as the reference for calculating heart rate zones, which then guide how hard to train for different goals.
Frequently asked questions
How do I calculate my maximum heart rate?
A common estimate is 220 minus your age, but this is approximate. A supervised max-effort test or lab assessment gives a more accurate number.
Does fitness increase your max heart rate?
No. Max heart rate is largely fixed by age and genetics. Training improves how much work you can do at a given heart rate, not the maximum itself.
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