CalcMaximalpuls-Rechner
Zuletzt aktualisiert: 2026-05-09
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| Alter | |
|---|---|
| Beginner | 15 |
| Intermediate | 22 |
| Advanced | 30 |
| Elite | 45 |
| Pro | 60 |
What is maximum heart rate (MHR)?
Your maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during exhaustive physical effort. It's the fundamental reference point for designing heart rate training zones, optimizing athletic performance, and ensuring exercise is safe and effective. It cannot be sustained for more than a few seconds before the body enters extreme fatigue.
Formels for calculating MHR
Several formulas exist. The most widely used are:
- Classic formula (Fox, 1971): MHR = 220 − age (most popular but least precise)
- Tanaka formula (2001): MHR = 208 − (0.7 × age) (more accurate for older adults)
- Gelish formula (2007): MHR = 207 − (0.7 × age) (good for athletes)
- Stress test: Actual ECG measurement is always more precise than any formula.
Example calculation for a 35-year-old adult
- Fox: 220 − 35 = 185 bpm
- Tanaka: 208 − (0.7 × 35) = 208 − 24.5 = 183.5 bpm
- Gelish: 207 − (0.7 × 35) = 207 − 24.5 = 182.5 bpm
The 5 heart rate training zones
Based on a percentage of MHR:
- Zone 1 (50–60% MHR): Active recovery. Easy walking, warm-up.
- Zone 2 (60–70% MHR): Aerobic base endurance. 70–80% of training volume should be here.
- Zone 3 (70–80% MHR): Aerobic development. Conversation is difficult but possible.
- Zone 4 (80–90% MHR): Anaerobic threshold. Intense effort, performance improvement.
- Zone 5 (90–100% MHR): Max anaerobic. Short sprints, sustainable only for seconds or a few minutes.
MHR in sports practice
- Fat loss: Zone 2 (60–70%) burns a higher percentage of fat as fuel, though zones 3–4 burn more total calories.
- Cardiovascular improvement: Zone 4 interval training (HIIT) is most efficient for improving VO2 max.
- Overtraining prevention: Monitoring HR prevents overtraining, especially during high-load weeks.
- Cardiac rehabilitation: Rehabilitation programs limit effort to zones 1–2 for patients with cardiovascular disease.