Pre-solved maximum heart rate for age 57. Tanaka (2001): 168 bpm | Fox (220-age): 163 bpm | Gellish (2007): 167 bpm. Training zones (Tanaka): Z1 Warm-up 84-101 bpm, Z2 Fat Burn 101-118 bpm, Z3 Aerobic 118-134 bpm, Z4 Threshold 134-151 bpm, Z5 VO2 Max 151-168 bpm. AHA moderate intensity: 84-118 bpm. ..
ESTIMATED MAX HEART RATE — AGE 57
168
Tanaka (2001)
Most accurate
208 − 0.7 × age
163
Fox (220−age)
Classic formula
220 − age
167
Gellish (2007)
Validated
207 − 0.7 × age
Max HR declines ~0.7 bpm/year · AHA moderate: 84–118 bpm · Vigorous: 118–143 bpm
5 TRAINING ZONES — AGE 57 (Tanaka HRmax 168 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% | 118–134 | Cardiovascular fitness |
| Z4 Threshold | 80-90% | 134–151 | Lactate threshold, race pace |
| Z5 VO2 Max | 90-100% | 151–168 | Max cardiac output |
| AHA Moderate | 50–70% | 84–118 | 150 min/week recommended |
| AHA Vigorous | 70–85% | 118–143 | 75 min/week recommended |
ZONE BARS — HRmax 168 bpm
FORMULA COMPARISON — AGE 57
Maximum heart rate declines ~0.7 bpm per year after age 20. At age 57, the three validated formulas give 168 bpm (Tanaka), 163 bpm (Fox), and 167 bpm (Gellish). The Tanaka formula is recommended as the most accurate.
What is the maximum heart rate for a 57-year-old?
For a 57-year-old, the estimated maximum heart rate (HRmax) is:\n\nTanaka (2001) — recommended: 168 bpm\nFormula: 208 − (0.7 × 57) = 168 bpm\n\nFox (1971) — classic: 163 bpm\nFormula: 220 − 57 = 163 bpm\n\nGellish (2007) — validated: 167 bpm\nFormula: 207 − (0.7 × 57) = 167 bpm\n\nTraining zones at age 57 (using Tanaka HRmax 168 bpm):\nZ1 Warm-up (50-60%): 84-101 bpm\nZ2 Fat Burn (60-70%): 101-118 bpm\nZ3 Aerobic (70-80%): 118-134 bpm\nZ4 Threshold (80-90%): 134-151 bpm\nZ5 VO2 Max (90-100%): 151-168 bpm\n\nAHA moderate exercise target (50-70%): 84-118 bpm\nAHA vigorous exercise target (70-85%): 118-143 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 57 · Tanaka: 168 bpm · Fox: 163 bpm · Gellish: 167 bpm · Sources: Tanaka et al. (2001), Fox (1971), Gellish et al. (2007)