Pre-solved maximum heart rate for age 40. Tanaka (2001): 180 bpm | Fox (220-age): 180 bpm | Gellish (2007): 179 bpm. Training zones (Tanaka): Z1 Warm-up 90-108 bpm, Z2 Fat Burn 108-126 bpm, Z3 Aerobic 126-144 bpm, Z4 Threshold 144-162 bpm, Z5 VO2 Max 162-180 bpm. AHA moderate intensity: 90-126 bpm. ..
ESTIMATED MAX HEART RATE — AGE 40
180
Tanaka (2001)
Most accurate
208 − 0.7 × age
180
Fox (220−age)
Classic formula
220 − age
179
Gellish (2007)
Validated
207 − 0.7 × age
Max HR declines ~0.7 bpm/year · AHA moderate: 90–126 bpm · Vigorous: 126–153 bpm
5 TRAINING ZONES — AGE 40 (Tanaka HRmax 180 bpm)
| Zone | % | BPM Range | Benefit |
|---|---|---|---|
| Z1 Warm-up | 50-60% | 90–108 | Recovery, very easy |
| Z2 Fat Burn | 60-70% | 108–126 | Fat oxidation, aerobic base |
| Z3 Aerobic | 70-80% | 126–144 | Cardiovascular fitness |
| Z4 Threshold | 80-90% | 144–162 | Lactate threshold, race pace |
| Z5 VO2 Max | 90-100% | 162–180 | Max cardiac output |
| AHA Moderate | 50–70% | 90–126 | 150 min/week recommended |
| AHA Vigorous | 70–85% | 126–153 | 75 min/week recommended |
ZONE BARS — HRmax 180 bpm
FORMULA COMPARISON — AGE 40
Maximum heart rate declines ~0.7 bpm per year after age 20. At age 40, the three validated formulas give 180 bpm (Tanaka), 180 bpm (Fox), and 179 bpm (Gellish). The Tanaka formula is recommended as the most accurate.
What is the maximum heart rate for a 40-year-old?
For a 40-year-old, the estimated maximum heart rate (HRmax) is:\n\nTanaka (2001) — recommended: 180 bpm\nFormula: 208 − (0.7 × 40) = 180 bpm\n\nFox (1971) — classic: 180 bpm\nFormula: 220 − 40 = 180 bpm\n\nGellish (2007) — validated: 179 bpm\nFormula: 207 − (0.7 × 40) = 179 bpm\n\nTraining zones at age 40 (using Tanaka HRmax 180 bpm):\nZ1 Warm-up (50-60%): 90-108 bpm\nZ2 Fat Burn (60-70%): 108-126 bpm\nZ3 Aerobic (70-80%): 126-144 bpm\nZ4 Threshold (80-90%): 144-162 bpm\nZ5 VO2 Max (90-100%): 162-180 bpm\n\nAHA moderate exercise target (50-70%): 90-126 bpm\nAHA vigorous exercise target (70-85%): 126-153 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 40 · Tanaka: 180 bpm · Fox: 180 bpm · Gellish: 179 bpm · Sources: Tanaka et al. (2001), Fox (1971), Gellish et al. (2007)