Health & Fitness · 最大心率 · Updated 2026-10-25
What Is Maximum Heart Rate?
Definition
HRmax anchors all training zones. Estimates: 220−age (±10 bpm) or Tanaka 208−0.7×age; zones run from Z1 recovery (50–60%) to Z5 max (90–100%).
Formula
HRmax ≈ 220 − age (or 208 − 0.7 × age)
Worked Example
For a 35-year-old (HRmax ~185), Z2 is 111–130 bpm. Beginners often drift into Z3 — too hard to sustain, less fat oxidation.
Common Misconception
"220 minus age is accurate" - individual error can reach +/-12 bpm; same-age people may differ by 20 bpm in tested HRmax. Treat it as an initial value calibrated by real tests; "higher heart rate burns more fat" - total burn and sustainability matter; long Zone 2 beats 10 minutes of Zone 5.
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