What is the ideal HR for your age?? Lot's of studies with various results - I think what is maximum for you may be different for me or anyone else. I do Interval work on an elliptical or stair machine and get my heart rate up to a point where it is uncomfortable to talk for a minute or so, then back down. For me that is about 165. My max HR should be 220-70 =150 per the currently used standard (Haskell and Fox)
Haskell and Fox: The most widely cited formula for HRmax (which contains no reference to any standard deviation) is still: HRmax = 220 β age
While it is the most common (and easy to remember and calculate), this particular formula is not considered by reputable health and fitness professionals to be a good predictor of HRmax. Despite the widespread publication of this formula, research spanning two decades reveals its large inherent error, Sxy = 7β11 bpm. Consequently, the estimation calculated by HRmax = 220 β age has neither the accuracy nor the scientific merit for use in exercise physiology and related fields.[24]The guidelines say you should exercise between 55-85% of your max heart rate for your age. While it is the most common (and easy to remember and calculate), this particular formula is not considered by reputable health and fitness professionals to be a good predictor of HRmax. Despite the widespread publication of this formula, research spanning two decades reveals its large inherent error, Sxy = 7β11 bpm.
Nes, et al: Based on measurements of 3320 healthy men and women aged between 19 and 89, and including the potential modifying effect of gender, body composition, and physical activity, Nes et al found
HRmax = 211 β (0.64 Γ age)
This relationship was found to hold substantially regardless of gender, physical activity status, maximal oxygen uptake, smoking, or body mass index. However, a standard error of the estimate of 10.8 beats/min must be accounted for when applying the formula to clinical settings, and the researchers concluded that actual measurement via a maximal test may be preferable whenever possible.[20]
From Tanaka, Monahan, & Seals (2001): HRmax = 208 β (0.7 Γ age) [21]
Their meta-analysis (of 351 prior studies involving 492 groups and 18,712 subjects) and laboratory study (of 514 healthy subjects) concluded that, using this equation, HRmax was very strongly correlated to age (r = β0.90). The regression equation that was obtained in the laboratory-based study (209 β 0.7 x age), was virtually identical to that of the meta-study. The results showed HRmax to be independent of gender and independent of wide variations in habitual physical activity levels. This study found a standard deviation of ~10 beats per minute for individuals of any age, meaning the HRmax formula given has an accuracy of Β±20 beats per minute.[21]
In 2007, researchers at the Oakland University analyzed maximum heart rates of 132 individuals recorded yearly over 25 years, and produced a linear equation very similar to the Tanaka formula, HRmax = 206.9 β (0.67 Γ age), and a nonlinear equation, HRmax = 191.5 β (0.007 Γ age2). The linear equation had a confidence interval of Β±5β8 bpm and the nonlinear equation had a tighter range of Β±2β5 bpm. Also a third nonlinear equation was produced: HRmax = 163 + (1.16 Γ age) β (0.018 Γ age2).[22][disputed (for: formulae conflict with source cited) β discuss]
A 2002 study[24] of 43 different formulas for HRmax (including that of Haskell and Fox β see above) published in the Journal of Exercise Psychology concluded that: no "acceptable" formula currently existed (they used the term "acceptable" to mean acceptable for both prediction of VO2, and prescription of exercise training HR ranges)
the least objectionable formula was:
HRmax = 205.8 β (0.685 Γ age)
This had a standard deviation that, although large (6.4 bpm), was considered acceptable for prescribing exercise training HR ranges.
Research conducted at Northwestern University by Martha Gulati, et al., in 2010[25] suggested a maximum heart rate formula for women: HRmax = 206 β (0.88 Γ age)
A 2008 study from Lund, Sweden gives reference values (obtained during bicycle ergometry) for men:
HRmax = 203.7 / ( 1 + exp( 0.033 Γ (age β 104.3) ) ) [26]
and for women:
HRmax = 190.2 / ( 1 + exp( 0.0453 Γ (age β 107.5) ) ) [27]
HRmax = 206.3 β (0.711 Γ age)