Formula: Tanaka/Gulati Cardiac Adjustment
Physiological Inputs
Academic Research: The 220-Age Fallacy
The Tanaka Formula (All Sexes)
The standard 220 - Age formula was never intended for athletic populations. It significantly underestimates the max HR of fit individuals over 50. This lab utilizes the Tanaka Formula ($208 - (0.7 \times \text{Age})$), which is the gold standard for healthy, aging adults.
The Gulati Formula (Female Specific)
Research by Dr. Martha Gulati found that traditional formulas often overestimate the cardiac ceiling for women. The Gulati Formula ($206 - (0.88 \times \text{Age})$) provides a more accurate, research-backed limit for female athletes.
Diagnostic Disclaimer: Individual variation can be $\pm 12$ BPM. Medically supervised stress tests are the only way to determine absolute maximum heart rate. Consult a cardiologist before performing high-intensity training.