Pre-solved maximum heart rate for age 24. Tanaka (2001): 191 bpm | Fox (220-age): 196 bpm | Gellish (2007): 190 bpm. Training zones (Tanaka): Z1 Warm-up 96-115 bpm, Z2 Fat Burn 115-134 bpm, Z3 Aerobic 134-153 bpm, Z4 Threshold 153-172 bpm, Z5 VO2 Max 172-191 bpm. AHA moderate intensity: 96-134 bpm. ..
ESTIMATED MAX HEART RATE — AGE 24
191
Tanaka (2001)
Most accurate
208 − 0.7 × age
196
Fox (220−age)
Classic formula
220 − age
190
Gellish (2007)
Validated
207 − 0.7 × age
Max HR declines ~0.7 bpm/year · AHA moderate: 96–134 bpm · Vigorous: 134–162 bpm
5 TRAINING ZONES — AGE 24 (Tanaka HRmax 191 bpm)
| Zone | % | BPM Range | Benefit |
|---|---|---|---|
| Z1 Warm-up | 50-60% | 96–115 | Recovery, very easy |
| Z2 Fat Burn | 60-70% | 115–134 | Fat oxidation, aerobic base |
| Z3 Aerobic | 70-80% | 134–153 | Cardiovascular fitness |
| Z4 Threshold | 80-90% | 153–172 | Lactate threshold, race pace |
| Z5 VO2 Max | 90-100% | 172–191 | Max cardiac output |
| AHA Moderate | 50–70% | 96–134 | 150 min/week recommended |
| AHA Vigorous | 70–85% | 134–162 | 75 min/week recommended |
ZONE BARS — HRmax 191 bpm
FORMULA COMPARISON — AGE 24
Maximum heart rate declines ~0.7 bpm per year after age 20. At age 24, the three validated formulas give 191 bpm (Tanaka), 196 bpm (Fox), and 190 bpm (Gellish). The Tanaka formula is recommended as the most accurate.
What is the maximum heart rate for a 24-year-old?
For a 24-year-old, the estimated maximum heart rate (HRmax) is:\n\nTanaka (2001) — recommended: 191 bpm\nFormula: 208 − (0.7 × 24) = 191 bpm\n\nFox (1971) — classic: 196 bpm\nFormula: 220 − 24 = 196 bpm\n\nGellish (2007) — validated: 190 bpm\nFormula: 207 − (0.7 × 24) = 190 bpm\n\nTraining zones at age 24 (using Tanaka HRmax 191 bpm):\nZ1 Warm-up (50-60%): 96-115 bpm\nZ2 Fat Burn (60-70%): 115-134 bpm\nZ3 Aerobic (70-80%): 134-153 bpm\nZ4 Threshold (80-90%): 153-172 bpm\nZ5 VO2 Max (90-100%): 172-191 bpm\n\nAHA moderate exercise target (50-70%): 96-134 bpm\nAHA vigorous exercise target (70-85%): 134-162 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 24 · Tanaka: 191 bpm · Fox: 196 bpm · Gellish: 190 bpm · Sources: Tanaka et al. (2001), Fox (1971), Gellish et al. (2007)