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How to Calculate your Maximum Beat and breathing (MHR) and Training Zones The simplest and best-known method is to use the formula 220 – your real age. (For example, a 30-year-old would a great MHR of 220 – 30 = 190 beats per insignificant.) For adults under 30, it can overestimate MHR, for adults over 45, it can underestimate MHR. This is especially true for very fit over 45s whose MHR doesn’t reduce to the extent with sedentary people of the same age.