Pre-solved maximum heart rate for age 28. Tanaka (2001): 188 bpm | Fox (220-age): 192 bpm | Gellish (2007): 187 bpm. Training zones (Tanaka): Z1 Warm-up 94-113 bpm, Z2 Fat Burn 113-132 bpm, Z3 Aerobic 132-150 bpm, Z4 Threshold 150-169 bpm, Z5 VO2 Max 169-188 bpm. AHA moderate intensity: 94-132 bpm. ..
ESTIMATED MAX HEART RATE — AGE 28
188
Tanaka (2001)
Most accurate
208 − 0.7 × age
192
Fox (220−age)
Classic formula
220 − age
187
Gellish (2007)
Validated
207 − 0.7 × age
Max HR declines ~0.7 bpm/year · AHA moderate: 94–132 bpm · Vigorous: 132–160 bpm
5 TRAINING ZONES — AGE 28 (Tanaka HRmax 188 bpm)
| Zone | % | BPM Range | Benefit |
|---|---|---|---|
| Z1 Warm-up | 50-60% | 94–113 | Recovery, very easy |
| Z2 Fat Burn | 60-70% | 113–132 | Fat oxidation, aerobic base |
| Z3 Aerobic | 70-80% | 132–150 | Cardiovascular fitness |
| Z4 Threshold | 80-90% | 150–169 | Lactate threshold, race pace |
| Z5 VO2 Max | 90-100% | 169–188 | Max cardiac output |
| AHA Moderate | 50–70% | 94–132 | 150 min/week recommended |
| AHA Vigorous | 70–85% | 132–160 | 75 min/week recommended |
ZONE BARS — HRmax 188 bpm
FORMULA COMPARISON — AGE 28
Maximum heart rate declines ~0.7 bpm per year after age 20. At age 28, the three validated formulas give 188 bpm (Tanaka), 192 bpm (Fox), and 187 bpm (Gellish). The Tanaka formula is recommended as the most accurate.
What is the maximum heart rate for a 28-year-old?
For a 28-year-old, the estimated maximum heart rate (HRmax) is:\n\nTanaka (2001) — recommended: 188 bpm\nFormula: 208 − (0.7 × 28) = 188 bpm\n\nFox (1971) — classic: 192 bpm\nFormula: 220 − 28 = 192 bpm\n\nGellish (2007) — validated: 187 bpm\nFormula: 207 − (0.7 × 28) = 187 bpm\n\nTraining zones at age 28 (using Tanaka HRmax 188 bpm):\nZ1 Warm-up (50-60%): 94-113 bpm\nZ2 Fat Burn (60-70%): 113-132 bpm\nZ3 Aerobic (70-80%): 132-150 bpm\nZ4 Threshold (80-90%): 150-169 bpm\nZ5 VO2 Max (90-100%): 169-188 bpm\n\nAHA moderate exercise target (50-70%): 94-132 bpm\nAHA vigorous exercise target (70-85%): 132-160 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 28 · Tanaka: 188 bpm · Fox: 192 bpm · Gellish: 187 bpm · Sources: Tanaka et al. (2001), Fox (1971), Gellish et al. (2007)