GUIDE深度 · Deep dive
Are Max HR Formulas Accurate?
220 minus age can be off by 10-20bpm, so it is not precise for zones. A field test is better: warm up, run a hard 3-5 minute hill or sprint, and take the highest one-minute value with someone present.
Common formulas
220 minus age: simplest, large error.
Tanaka: 208 minus 0.7 times age, slightly better.
Field test cautions
Warm up thoroughly; do not start cold.
Ask a doctor first if you have cardiovascular risk or injury.
FAQ
Is my watch's max HR accurate?
Optical HR can lag in intervals or cold; a chest strap is more reliable.
Do I need max HR every session?
No; cross-check with pace, feel and RPE.