Max Heart Rate for a 31-Year-Old Man
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.
Estimated HRmax
Tanaka estimate for a 31-year-old man: 186 bpm. Likely range 176–196 bpm.
All Five Formulas at Age 31
| 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.
Zones Derived From This HRmax
| 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 |
Related Age & Sport Pages
Frequently Asked Questions
What is the maximum heart rate for a 31-year-old man?
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.
Which formula is most accurate for a 31-year-old man?
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.
Why do the five formulas give different results?
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.
Can I measure my real HRmax at home?
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.
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