Pre-solved maximum heart rate for age 31. Tanaka (2001): 186 bpm | Fox (220-age): 189 bpm | Gellish (2007): 185 bpm. Training zones (Tanaka): Z1 Warm-up 93-112 bpm, Z2 Fat Burn 112-130 bpm, Z3 Aerobic 130-149 bpm, Z4 Threshold 149-167 bpm, Z5 VO2 Max 167-186 bpm. AHA moderate intensity: 93-130 bpm. ..
ESTIMATED MAX HEART RATE — AGE 31
186
Tanaka (2001)
Most accurate
208 − 0.7 × age
189
Fox (220−age)
Classic formula
220 − age
185
Gellish (2007)
Validated
207 − 0.7 × age
Max HR declines ~0.7 bpm/year · AHA moderate: 93–130 bpm · Vigorous: 130–158 bpm
5 TRAINING ZONES — AGE 31 (Tanaka HRmax 186 bpm)
| Zone | % | BPM Range | Benefit |
|---|---|---|---|
| Z1 Warm-up | 50-60% | 93–112 | Recovery, very easy |
| Z2 Fat Burn | 60-70% | 112–130 | Fat oxidation, aerobic base |
| Z3 Aerobic | 70-80% | 130–149 | Cardiovascular fitness |
| Z4 Threshold | 80-90% | 149–167 | Lactate threshold, race pace |
| Z5 VO2 Max | 90-100% | 167–186 | Max cardiac output |
| AHA Moderate | 50–70% | 93–130 | 150 min/week recommended |
| AHA Vigorous | 70–85% | 130–158 | 75 min/week recommended |
ZONE BARS — HRmax 186 bpm
FORMULA COMPARISON — AGE 31
Maximum heart rate declines ~0.7 bpm per year after age 20. At age 31, the three validated formulas give 186 bpm (Tanaka), 189 bpm (Fox), and 185 bpm (Gellish). The Tanaka formula is recommended as the most accurate.
What is the maximum heart rate for a 31-year-old?
For a 31-year-old, the estimated maximum heart rate (HRmax) is:\n\nTanaka (2001) — recommended: 186 bpm\nFormula: 208 − (0.7 × 31) = 186 bpm\n\nFox (1971) — classic: 189 bpm\nFormula: 220 − 31 = 189 bpm\n\nGellish (2007) — validated: 185 bpm\nFormula: 207 − (0.7 × 31) = 185 bpm\n\nTraining zones at age 31 (using Tanaka HRmax 186 bpm):\nZ1 Warm-up (50-60%): 93-112 bpm\nZ2 Fat Burn (60-70%): 112-130 bpm\nZ3 Aerobic (70-80%): 130-149 bpm\nZ4 Threshold (80-90%): 149-167 bpm\nZ5 VO2 Max (90-100%): 167-186 bpm\n\nAHA moderate exercise target (50-70%): 93-130 bpm\nAHA vigorous exercise target (70-85%): 130-158 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 31 · Tanaka: 186 bpm · Fox: 189 bpm · Gellish: 185 bpm · Sources: Tanaka et al. (2001), Fox (1971), Gellish et al. (2007)