Pre-solved maximum heart rate for age 33. Tanaka (2001): 185 bpm | Fox (220-age): 187 bpm | Gellish (2007): 184 bpm. Training zones (Tanaka): Z1 Warm-up 92-111 bpm, Z2 Fat Burn 111-130 bpm, Z3 Aerobic 130-148 bpm, Z4 Threshold 148-166 bpm, Z5 VO2 Max 166-185 bpm. AHA moderate intensity: 92-130 bpm. ..
ESTIMATED MAX HEART RATE — AGE 33
185
Tanaka (2001)
Most accurate
208 − 0.7 × age
187
Fox (220−age)
Classic formula
220 − age
184
Gellish (2007)
Validated
207 − 0.7 × age
Max HR declines ~0.7 bpm/year · AHA moderate: 92–130 bpm · Vigorous: 130–157 bpm
5 TRAINING ZONES — AGE 33 (Tanaka HRmax 185 bpm)
| Zone | % | BPM Range | Benefit |
|---|---|---|---|
| Z1 Warm-up | 50-60% | 92–111 | Recovery, very easy |
| Z2 Fat Burn | 60-70% | 111–130 | Fat oxidation, aerobic base |
| Z3 Aerobic | 70-80% | 130–148 | Cardiovascular fitness |
| Z4 Threshold | 80-90% | 148–166 | Lactate threshold, race pace |
| Z5 VO2 Max | 90-100% | 166–185 | Max cardiac output |
| AHA Moderate | 50–70% | 92–130 | 150 min/week recommended |
| AHA Vigorous | 70–85% | 130–157 | 75 min/week recommended |
ZONE BARS — HRmax 185 bpm
FORMULA COMPARISON — AGE 33
Maximum heart rate declines ~0.7 bpm per year after age 20. At age 33, the three validated formulas give 185 bpm (Tanaka), 187 bpm (Fox), and 184 bpm (Gellish). The Tanaka formula is recommended as the most accurate.
What is the maximum heart rate for a 33-year-old?
For a 33-year-old, the estimated maximum heart rate (HRmax) is:\n\nTanaka (2001) — recommended: 185 bpm\nFormula: 208 − (0.7 × 33) = 185 bpm\n\nFox (1971) — classic: 187 bpm\nFormula: 220 − 33 = 187 bpm\n\nGellish (2007) — validated: 184 bpm\nFormula: 207 − (0.7 × 33) = 184 bpm\n\nTraining zones at age 33 (using Tanaka HRmax 185 bpm):\nZ1 Warm-up (50-60%): 92-111 bpm\nZ2 Fat Burn (60-70%): 111-130 bpm\nZ3 Aerobic (70-80%): 130-148 bpm\nZ4 Threshold (80-90%): 148-166 bpm\nZ5 VO2 Max (90-100%): 166-185 bpm\n\nAHA moderate exercise target (50-70%): 92-130 bpm\nAHA vigorous exercise target (70-85%): 130-157 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 33 · Tanaka: 185 bpm · Fox: 187 bpm · Gellish: 184 bpm · Sources: Tanaka et al. (2001), Fox (1971), Gellish et al. (2007)