Pre-solved maximum heart rate for age 30. Tanaka (2001): 187 bpm | Fox (220-age): 190 bpm | Gellish (2007): 186 bpm. Training zones (Tanaka): Z1 Warm-up 94-112 bpm, Z2 Fat Burn 112-131 bpm, Z3 Aerobic 131-150 bpm, Z4 Threshold 150-168 bpm, Z5 VO2 Max 168-187 bpm. AHA moderate intensity: 94-131 bpm. ..
ESTIMATED MAX HEART RATE — AGE 30
187
Tanaka (2001)
Most accurate
208 − 0.7 × age
190
Fox (220−age)
Classic formula
220 − age
186
Gellish (2007)
Validated
207 − 0.7 × age
Max HR declines ~0.7 bpm/year · AHA moderate: 94–131 bpm · Vigorous: 131–159 bpm
5 TRAINING ZONES — AGE 30 (Tanaka HRmax 187 bpm)
| Zone | % | BPM Range | Benefit |
|---|---|---|---|
| Z1 Warm-up | 50-60% | 94–112 | Recovery, very easy |
| Z2 Fat Burn | 60-70% | 112–131 | Fat oxidation, aerobic base |
| Z3 Aerobic | 70-80% | 131–150 | Cardiovascular fitness |
| Z4 Threshold | 80-90% | 150–168 | Lactate threshold, race pace |
| Z5 VO2 Max | 90-100% | 168–187 | Max cardiac output |
| AHA Moderate | 50–70% | 94–131 | 150 min/week recommended |
| AHA Vigorous | 70–85% | 131–159 | 75 min/week recommended |
ZONE BARS — HRmax 187 bpm
FORMULA COMPARISON — AGE 30
Maximum heart rate declines ~0.7 bpm per year after age 20. At age 30, the three validated formulas give 187 bpm (Tanaka), 190 bpm (Fox), and 186 bpm (Gellish). The Tanaka formula is recommended as the most accurate.
What is the maximum heart rate for a 30-year-old?
For a 30-year-old, the estimated maximum heart rate (HRmax) is:\n\nTanaka (2001) — recommended: 187 bpm\nFormula: 208 − (0.7 × 30) = 187 bpm\n\nFox (1971) — classic: 190 bpm\nFormula: 220 − 30 = 190 bpm\n\nGellish (2007) — validated: 186 bpm\nFormula: 207 − (0.7 × 30) = 186 bpm\n\nTraining zones at age 30 (using Tanaka HRmax 187 bpm):\nZ1 Warm-up (50-60%): 94-112 bpm\nZ2 Fat Burn (60-70%): 112-131 bpm\nZ3 Aerobic (70-80%): 131-150 bpm\nZ4 Threshold (80-90%): 150-168 bpm\nZ5 VO2 Max (90-100%): 168-187 bpm\n\nAHA moderate exercise target (50-70%): 94-131 bpm\nAHA vigorous exercise target (70-85%): 131-159 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 30 · Tanaka: 187 bpm · Fox: 190 bpm · Gellish: 186 bpm · Sources: Tanaka et al. (2001), Fox (1971), Gellish et al. (2007)