Question 1

What is the most accurate max heart rate formula?

Accepted Answer

The Tanaka formula (208 − 0.7 × age) is widely considered the most accurate estimate for healthy adults across a wide age range, based on a large meta-analysis. The classic Fox formula (220 − age) is simpler but tends to overestimate for younger people and underestimate for older adults.

Question 2

How do I find my real maximum heart rate?

Accepted Answer

Formulas only give an estimate. To measure your true max, do a maximal effort test (such as a hard 4–5 minute hill repeat or treadmill ramp) while wearing a chest-strap heart-rate monitor. Always get medical clearance before max-effort testing, especially if you are older or new to exercise.

Question 3

What are the five heart-rate training zones?

Accepted Answer

Zone 1 (50–60% of max) is warm-up/recovery. Zone 2 (60–70%) is the fat-burning, aerobic base zone. Zone 3 (70–80%) builds aerobic endurance. Zone 4 (80–90%) is the anaerobic threshold zone. Zone 5 (90–100%) is maximum effort for short intervals.

Question 4

Is my health data stored?

Accepted Answer

No. All calculations run entirely in your browser. Your age and resting heart rate are never sent to any server.