Max Heart Rate for a 40-Year-Old Man
The Tanaka formula estimates a maximum heart rate of about 180 bpm for a 40-year-old man. Population variability is roughly ±10–12 bpm, so your true HRmax could sit anywhere between 170 and 190. 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 40-year-old man: 180 bpm. Likely range 170–190 bpm.
All Five Formulas at Age 40
| Formula |
HRmax at age 40 |
| Fox (220 − age) | 180 |
| Tanaka (208 − 0.7 × age) | 180 |
| Gellish (207 − 0.7 × age) | 179 |
| Nes / HUNT (211 − 0.64 × age) | 185 |
| Gulati (206 − 0.88 × age, women) | 171 |
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 40) |
| 1 | Recovery | 50–60% | 90–108 |
| 2 | Endurance | 60–70% | 108–126 |
| 3 | Aerobic | 70–80% | 126–144 |
| 4 | Threshold | 80–90% | 144–162 |
| 5 | Maximum | 90–100% | 162–180 |
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