The Tanaka formula estimates a maximum heart rate of about 186 bpm for a 31-year-old man. Population variability is roughly ±10–12 bpm, so your true HRmax could sit anywhere between 176 and 196. This page compares the five main formulas at your age and shows how the difference propagates into your training zones.
Tanaka estimate for a 31-year-old man: 186 bpm. Likely range 176–196 bpm.
| Formula | HRmax at age 31 |
|---|---|
| Fox (220 − age) | 189 |
| Tanaka (208 − 0.7 × age) | 186 |
| Gellish (207 − 0.7 × age) | 185 |
| Nes / HUNT (211 − 0.64 × age) | 191 |
| Gulati (206 − 0.88 × age, women) | 179 |
For men, Tanaka (2001) is a strong general-purpose choice, though Nes may fit better if you are highly trained.
| Zone | Name | % HRmax | BPM (age 31) |
|---|---|---|---|
| 1 | Recovery | 50–60% | 93–112 |
| 2 | Endurance | 60–70% | 112–130 |
| 3 | Aerobic | 70–80% | 130–149 |
| 4 | Threshold | 80–90% | 149–167 |
| 5 | Maximum | 90–100% | 167–186 |
The Tanaka formula estimates a maximum heart rate of about 186 bpm for a 31-year-old man. Your true HRmax is likely between 176 and 196 bpm.
Tanaka (2001) is a strong general-purpose choice for men over 40. Nes (HUNT) may fit better if you are highly trained. Fox (220 − age) tends to overestimate HRmax for active men.
Each formula was derived from a different study population. Genetics account for roughly 50% of individual variation in HRmax, so no single equation fits everyone. A supervised maximal effort test is the only way to know your true HRmax.
Yes, if you are healthy and cleared for vigorous exercise. Warm up thoroughly, then perform a 3–5 minute all-out effort finishing with a 30–60 second sprint. Record the peak value on a chest strap monitor. Do not attempt this if you have a heart condition or are on rate-limiting medication.
Disclaimer: This calculator is for informational purposes only and does not provide medical advice. Always consult with a healthcare professional before starting any new exercise program.
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