What is the maximum heart rate (MHR) estimation formula?

The maximum heart rate (MHR) is a crucial figure in exercise physiology, often used to gauge the appropriate intensity of physical activity. The most widely recognized method for estimating MHR is the calculation of 220 minus the individual’s age. This formula provides a rough estimate that helps fitness professionals and individuals determine their ideal training heart rate zones.

Using this formula, as one ages, the expected maximum heart rate decreases. For instance, a 30-year-old would have an estimated MHR of 190 beats per minute (220 - 30), while a 50-year-old would have an estimated MHR of 170 beats per minute. This approach allows for adjustments in exercise intensity as people progress through different age stages, ensuring that training remains both effective and safe.

The other formulas mentioned do not widely apply to standard MHR estimates for most individuals. The approach of 220 plus age or the others provided do not conform to the established guidelines in exercise science regarding heart rate estimation. Therefore, "220 minus age" stands as the accepted standard for estimating MHR.