Pre-solved maximum heart rate for age 38. Tanaka (2001): 181 bpm | Fox (220-age): 182 bpm | Gellish (2007): 180 bpm. Training zones (Tanaka): Z1 Warm-up 90-109 bpm, Z2 Fat Burn 109-127 bpm, Z3 Aerobic 127-145 bpm, Z4 Threshold 145-163 bpm, Z5 VO2 Max 163-181 bpm. AHA moderate intensity: 90-127 bpm. ..
ESTIMATED MAX HEART RATE — AGE 38
181
Tanaka (2001)
Most accurate
208 − 0.7 × age
182
Fox (220−age)
Classic formula
220 − age
180
Gellish (2007)
Validated
207 − 0.7 × age
Max HR declines ~0.7 bpm/year · AHA moderate: 90–127 bpm · Vigorous: 127–154 bpm
5 TRAINING ZONES — AGE 38 (Tanaka HRmax 181 bpm)
| Zone | % | BPM Range | Benefit |
|---|---|---|---|
| Z1 Warm-up | 50-60% | 90–109 | Recovery, very easy |
| Z2 Fat Burn | 60-70% | 109–127 | Fat oxidation, aerobic base |
| Z3 Aerobic | 70-80% | 127–145 | Cardiovascular fitness |
| Z4 Threshold | 80-90% | 145–163 | Lactate threshold, race pace |
| Z5 VO2 Max | 90-100% | 163–181 | Max cardiac output |
| AHA Moderate | 50–70% | 90–127 | 150 min/week recommended |
| AHA Vigorous | 70–85% | 127–154 | 75 min/week recommended |
ZONE BARS — HRmax 181 bpm
FORMULA COMPARISON — AGE 38
Maximum heart rate declines ~0.7 bpm per year after age 20. At age 38, the three validated formulas give 181 bpm (Tanaka), 182 bpm (Fox), and 180 bpm (Gellish). The Tanaka formula is recommended as the most accurate.
What is the maximum heart rate for a 38-year-old?
For a 38-year-old, the estimated maximum heart rate (HRmax) is:\n\nTanaka (2001) — recommended: 181 bpm\nFormula: 208 − (0.7 × 38) = 181 bpm\n\nFox (1971) — classic: 182 bpm\nFormula: 220 − 38 = 182 bpm\n\nGellish (2007) — validated: 180 bpm\nFormula: 207 − (0.7 × 38) = 180 bpm\n\nTraining zones at age 38 (using Tanaka HRmax 181 bpm):\nZ1 Warm-up (50-60%): 90-109 bpm\nZ2 Fat Burn (60-70%): 109-127 bpm\nZ3 Aerobic (70-80%): 127-145 bpm\nZ4 Threshold (80-90%): 145-163 bpm\nZ5 VO2 Max (90-100%): 163-181 bpm\n\nAHA moderate exercise target (50-70%): 90-127 bpm\nAHA vigorous exercise target (70-85%): 127-154 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 38 · Tanaka: 181 bpm · Fox: 182 bpm · Gellish: 180 bpm · Sources: Tanaka et al. (2001), Fox (1971), Gellish et al. (2007)