Pre-solved maximum heart rate for age 21. Tanaka (2001): 193 bpm | Fox (220-age): 199 bpm | Gellish (2007): 192 bpm. Training zones (Tanaka): Z1 Warm-up 96-116 bpm, Z2 Fat Burn 116-135 bpm, Z3 Aerobic 135-154 bpm, Z4 Threshold 154-174 bpm, Z5 VO2 Max 174-193 bpm. AHA moderate intensity: 96-135 bpm. ..
ESTIMATED MAX HEART RATE — AGE 21
193
Tanaka (2001)
Most accurate
208 − 0.7 × age
199
Fox (220−age)
Classic formula
220 − age
192
Gellish (2007)
Validated
207 − 0.7 × age
Max HR declines ~0.7 bpm/year · AHA moderate: 96–135 bpm · Vigorous: 135–164 bpm
5 TRAINING ZONES — AGE 21 (Tanaka HRmax 193 bpm)
| Zone | % | BPM Range | Benefit |
|---|---|---|---|
| Z1 Warm-up | 50-60% | 96–116 | Recovery, very easy |
| Z2 Fat Burn | 60-70% | 116–135 | Fat oxidation, aerobic base |
| Z3 Aerobic | 70-80% | 135–154 | Cardiovascular fitness |
| Z4 Threshold | 80-90% | 154–174 | Lactate threshold, race pace |
| Z5 VO2 Max | 90-100% | 174–193 | Max cardiac output |
| AHA Moderate | 50–70% | 96–135 | 150 min/week recommended |
| AHA Vigorous | 70–85% | 135–164 | 75 min/week recommended |
ZONE BARS — HRmax 193 bpm
FORMULA COMPARISON — AGE 21
Maximum heart rate declines ~0.7 bpm per year after age 20. At age 21, the three validated formulas give 193 bpm (Tanaka), 199 bpm (Fox), and 192 bpm (Gellish). The Tanaka formula is recommended as the most accurate.
What is the maximum heart rate for a 21-year-old?
For a 21-year-old, the estimated maximum heart rate (HRmax) is:\n\nTanaka (2001) — recommended: 193 bpm\nFormula: 208 − (0.7 × 21) = 193 bpm\n\nFox (1971) — classic: 199 bpm\nFormula: 220 − 21 = 199 bpm\n\nGellish (2007) — validated: 192 bpm\nFormula: 207 − (0.7 × 21) = 192 bpm\n\nTraining zones at age 21 (using Tanaka HRmax 193 bpm):\nZ1 Warm-up (50-60%): 96-116 bpm\nZ2 Fat Burn (60-70%): 116-135 bpm\nZ3 Aerobic (70-80%): 135-154 bpm\nZ4 Threshold (80-90%): 154-174 bpm\nZ5 VO2 Max (90-100%): 174-193 bpm\n\nAHA moderate exercise target (50-70%): 96-135 bpm\nAHA vigorous exercise target (70-85%): 135-164 bpm\n\nNote: These are population averages. Your actual HRmax may vary by ±10-12 bpm. The only accurate way to measure HRmax is via a maximal graded exercise test under medical supervision.
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Max heart rate age 21 · Tanaka: 193 bpm · Fox: 199 bpm · Gellish: 192 bpm · Sources: Tanaka et al. (2001), Fox (1971), Gellish et al. (2007)