Pre-solved maximum heart rate for age 56. Tanaka (2001): 169 bpm | Fox (220-age): 164 bpm | Gellish (2007): 168 bpm. Training zones (Tanaka): Z1 Warm-up 84-101 bpm, Z2 Fat Burn 101-118 bpm, Z3 Aerobic 118-135 bpm, Z4 Threshold 135-152 bpm, Z5 VO2 Max 152-169 bpm. AHA moderate intensity: 84-118 bpm. ..
ESTIMATED MAX HEART RATE — AGE 56
169
Tanaka (2001)
Most accurate
208 − 0.7 × age
164
Fox (220−age)
Classic formula
220 − age
168
Gellish (2007)
Validated
207 − 0.7 × age
Max HR declines ~0.7 bpm/year · AHA moderate: 84–118 bpm · Vigorous: 118–144 bpm
5 TRAINING ZONES — AGE 56 (Tanaka HRmax 169 bpm)
| Zone | % | BPM Range | Benefit |
|---|---|---|---|
| Z1 Warm-up | 50-60% | 84–101 | Recovery, very easy |
| Z2 Fat Burn | 60-70% | 101–118 | Fat oxidation, aerobic base |
| Z3 Aerobic | 70-80% | 118–135 | Cardiovascular fitness |
| Z4 Threshold | 80-90% | 135–152 | Lactate threshold, race pace |
| Z5 VO2 Max | 90-100% | 152–169 | Max cardiac output |
| AHA Moderate | 50–70% | 84–118 | 150 min/week recommended |
| AHA Vigorous | 70–85% | 118–144 | 75 min/week recommended |
ZONE BARS — HRmax 169 bpm
FORMULA COMPARISON — AGE 56
Maximum heart rate declines ~0.7 bpm per year after age 20. At age 56, the three validated formulas give 169 bpm (Tanaka), 164 bpm (Fox), and 168 bpm (Gellish). The Tanaka formula is recommended as the most accurate.
What is the maximum heart rate for a 56-year-old?
For a 56-year-old, the estimated maximum heart rate (HRmax) is:\n\nTanaka (2001) — recommended: 169 bpm\nFormula: 208 − (0.7 × 56) = 169 bpm\n\nFox (1971) — classic: 164 bpm\nFormula: 220 − 56 = 164 bpm\n\nGellish (2007) — validated: 168 bpm\nFormula: 207 − (0.7 × 56) = 168 bpm\n\nTraining zones at age 56 (using Tanaka HRmax 169 bpm):\nZ1 Warm-up (50-60%): 84-101 bpm\nZ2 Fat Burn (60-70%): 101-118 bpm\nZ3 Aerobic (70-80%): 118-135 bpm\nZ4 Threshold (80-90%): 135-152 bpm\nZ5 VO2 Max (90-100%): 152-169 bpm\n\nAHA moderate exercise target (50-70%): 84-118 bpm\nAHA vigorous exercise target (70-85%): 118-144 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 56 · Tanaka: 169 bpm · Fox: 164 bpm · Gellish: 168 bpm · Sources: Tanaka et al. (2001), Fox (1971), Gellish et al. (2007)