Pre-solved maximum heart rate for age 46. Tanaka (2001): 176 bpm | Fox (220-age): 174 bpm | Gellish (2007): 175 bpm. Training zones (Tanaka): Z1 Warm-up 88-106 bpm, Z2 Fat Burn 106-123 bpm, Z3 Aerobic 123-141 bpm, Z4 Threshold 141-158 bpm, Z5 VO2 Max 158-176 bpm. AHA moderate intensity: 88-123 bpm. ..
ESTIMATED MAX HEART RATE — AGE 46
176
Tanaka (2001)
Most accurate
208 − 0.7 × age
174
Fox (220−age)
Classic formula
220 − age
175
Gellish (2007)
Validated
207 − 0.7 × age
Max HR declines ~0.7 bpm/year · AHA moderate: 88–123 bpm · Vigorous: 123–150 bpm
5 TRAINING ZONES — AGE 46 (Tanaka HRmax 176 bpm)
| Zone | % | BPM Range | Benefit |
|---|---|---|---|
| Z1 Warm-up | 50-60% | 88–106 | Recovery, very easy |
| Z2 Fat Burn | 60-70% | 106–123 | Fat oxidation, aerobic base |
| Z3 Aerobic | 70-80% | 123–141 | Cardiovascular fitness |
| Z4 Threshold | 80-90% | 141–158 | Lactate threshold, race pace |
| Z5 VO2 Max | 90-100% | 158–176 | Max cardiac output |
| AHA Moderate | 50–70% | 88–123 | 150 min/week recommended |
| AHA Vigorous | 70–85% | 123–150 | 75 min/week recommended |
ZONE BARS — HRmax 176 bpm
FORMULA COMPARISON — AGE 46
Maximum heart rate declines ~0.7 bpm per year after age 20. At age 46, the three validated formulas give 176 bpm (Tanaka), 174 bpm (Fox), and 175 bpm (Gellish). The Tanaka formula is recommended as the most accurate.
What is the maximum heart rate for a 46-year-old?
For a 46-year-old, the estimated maximum heart rate (HRmax) is:\n\nTanaka (2001) — recommended: 176 bpm\nFormula: 208 − (0.7 × 46) = 176 bpm\n\nFox (1971) — classic: 174 bpm\nFormula: 220 − 46 = 174 bpm\n\nGellish (2007) — validated: 175 bpm\nFormula: 207 − (0.7 × 46) = 175 bpm\n\nTraining zones at age 46 (using Tanaka HRmax 176 bpm):\nZ1 Warm-up (50-60%): 88-106 bpm\nZ2 Fat Burn (60-70%): 106-123 bpm\nZ3 Aerobic (70-80%): 123-141 bpm\nZ4 Threshold (80-90%): 141-158 bpm\nZ5 VO2 Max (90-100%): 158-176 bpm\n\nAHA moderate exercise target (50-70%): 88-123 bpm\nAHA vigorous exercise target (70-85%): 123-150 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 46 · Tanaka: 176 bpm · Fox: 174 bpm · Gellish: 175 bpm · Sources: Tanaka et al. (2001), Fox (1971), Gellish et al. (2007)