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Calculate Maximum Heart Rate & Understand the Anaerobic Zone – Rowing Training | AUGLETICS

12. June 2026

BY Lars Wichert

How do I calculate my maximum heart rate? What exactly is the anaerobic zone?

HRmax can be calculated using the Tanaka formula (HRmax = 208 – 0.7 × age). Above ~85% of your HRmax, the body produces more lactate than it can clear – the intensity can only be sustained for a short time.

Why the Classic Formula Fails

The formula “220 minus age” has been programmed into nearly every cardio machine since the early 1970s. Developed by William Haskell and Sam Fox as a rough guideline for training programs for older adults, it remains the most widely used method for estimating maximum heart rate to this day.

The problem: It is too imprecise for scientific purposes. According to research, only about half of all individuals actually fall within the range of this estimate. Ten percent of people are off by 15 to 20 beats. A difference that is significant for training control. The standard deviation is ±10 to 12 beats per minute, which means your personal training zones can shift considerably based on this formula.

Anyone who wants to truly control their training intensity on the rowing machine, whether for heart health, performance improvement, or active recovery, needs a more scientifically sound foundation.

Research Evidence

Study 1: Tanaka et al. (2001)

The Revision of the Maximum Heart Rate Formula

Hirofumi Tanaka, Kevin D. Monahan, and Douglas R. Seals from the University of Colorado examined 351 existing studies with over 18,000 subjects in a large-scale meta-analysis in 2001, along with their own laboratory data from a controlled experiment.

Objective: To develop a universally applicable, age-based formula for maximum heart rate that is significantly more accurate than the classic formula.

Result: The formula HRmax = 208 − 0.7 × age provides significantly more accurate estimates for all fitness levels and both sexes. Accuracy improves particularly for individuals over 40 years of age compared to the old formula – which tends to systematically underestimate the maximum heart rate of older individuals. With over 2,700 citations, the Tanaka formula is now the scientific standard for age-based HRmax estimation.

Study 2: Gellish et al. (2007)

Longitudinal Study Confirms and Refines

Ronald Gellish and colleagues from Oakland University (Michigan) analyzed 908 maximal exercise tests (GXT) from 132 men and women of various fitness levels in a 2007 longitudinal study – conducted over a period of 25 years (1978–2003) with the same individuals.

This approach is methodologically superior to pure cross-sectional studies because it directly tracks age-related changes within the same person.

Result: The model confirmed the Tanaka formula and produced an almost identical equation: HRmax = 207 − 0.7 × age (p < 0.001). Both studies together are now considered the scientific foundation for modern training control and are referenced in American College of Sports Medicine (ACSM) guidelines.

Aerobic and Anaerobic Zones: What Happens in the Body?

Maximum heart rate is the foundation for dividing into heart rate zones, which in turn determine which energy system your body primarily uses.

Aerobic Zone (Zones 1–3, approx. 50–85% HRmax)

In the aerobic zone, the body produces energy using oxygen. Fats and carbohydrates are burned, lactate is cleared at the same rate it is produced. Training here improves base endurance, fat metabolism efficiency, and cardiovascular capacity. Zone 2 (approx. 60–70% HRmax) is considered the most important zone for building aerobic base. It is the zone where professional endurance athletes spend the majority of their training time. The total volume of aerobic training should be at least approximately 90–95% of training time.

“Anyone who trains without heart rate monitoring, whether running or on the rowing machine, is training blind. Heart rate control is one of the most important parameters for avoiding over- and undertraining and optimally improving performance.”

– Lars Wichert, two-time Olympic participant and three-time rowing world champion

Anaerobic Zone (Zones 4–5, approx. 85–100% HRmax)

Above the anaerobic threshold, typically at approximately 85–90% of HRmax, lactate production exceeds the body’s clearance capacity. Lactate accumulates, the muscle becomes acidic, performance cannot be sustained indefinitely. Training in Zones 4 and 5 improves the anaerobic threshold, VO₂max, and pace tolerance. These intensities are maximally demanding and should only be used deliberately and briefly.

Your Personal Maximum Heart Rate Calculator

Enter your age, sex, and optionally your resting heart rate. The calculator displays all scientific formulas for comparison and calculates your personal heart rate zones.

AUGLETICS Maximalpuls-Rechner

Berechnet ausschließlich nach der Tanaka-Formel (208 − 0,7 × Alter) – individuell ergänzt um Ruhepuls und Geschlecht für deine persönlichen Trainingsbereiche.

Alter

Jahre

Geschlecht

Ruhepuls

bpm

Max. Herzfrequenz 184bpm

nach Tanaka (2001)

Aerobe Schwelle 150bpm

EXA → INA

Anaerobe Schwelle 164bpm

INA → HINA

Hinweis zur Berechnung: Die maximale Herzfrequenz ist nach Tanaka geschlechtsunabhängig. Dein Ruhepuls und dein Geschlecht fließen daher in die Berechnung der Trainingsbereiche ein (Karvonen-Methode): Bei gleicher relativer Belastung liegt der Puls von Frauen im submaximalen Bereich im Schnitt etwas höher als bei Männern, beim Maximalpuls gibt es jedoch keinen Unterschied.

Deine Herzfrequenzzonen

Alle Werte sind Richtwerte auf Basis der Tanaka-Formel (Tanaka, Monahan & Seals, 2001) und der Karvonen-Methode und ersetzen keine sportmedizinische Diagnostik. Vor intensivem Training in Zone 4–5 wird eine ärztliche Abklärung empfohlen.

The Five Training Zones on the Rowing Machine

Zone 1 (Technique / Compensation) – Recovery & Activation (50–60% HRmax)

Easiest training, often used as active recovery after intensive sessions. On the rowing machine, ideal for 15–20-minute warm-up or cool-down sessions. The rowing movement gently activates the back, hips, and shoulders, promotes circulation, and accelerates recovery.

Zone 2 (EXA) – Aerobic Base (60–70% HRmax)

The most important zone for long-term health and endurance. Zone 2 trains the cardiovascular system, improves fat metabolism efficiency, and increases mitochondrial density in the muscles. Professionals spend 70–80% of their training time here. On the rowing machine, Zone 2 is comfortably challenging. You can still speak, but not for long in one breath.

Zone 3 (INA) – Aerobic-Anaerobic Transition Zone (70–80% HRmax)

The transition zone: The body still works predominantly aerobically but increasingly begins to produce lactate. Zone 3 increases pace tolerance and improves threshold performance. On the rowing machine, this zone corresponds to a brisk, well-maintained steady pace.

Zone 4 (HINA) – Anaerobic Threshold (80–90% HRmax)

This is where the anaerobic threshold lies – the point at which lactate begins to accumulate. Training in Zone 4 raises the threshold itself. This zone is very demanding and should only be trained in short intervals (3–5 minutes with recovery).

Zone 5 (WSA) – Maximum Intensity (90–100% HRmax)

Maximum exertion, exclusively anaerobic. Zone 5 is only suitable for short sprints (30–90 seconds) on the rowing machine. Only recommended for trained athletes. A sports medical examination is recommended before intensive Zone 5 training.

Practical Recommendation: How to Distribute Your Sessions

To achieve optimal performance gains and development, it’s all about the right distribution across the individual zones. Because someone who consistently trains too low will see just as little adaptation as someone who always trains too hard. Training too hard or too intensely can also lead to side effects such as overtraining or injuries.

80–90% of training time in Zones 1–2 (aerobic, regenerative, and building)

15–20% in Zone 3 (threshold zone, tempo endurance)

5–10% in Zones 4–5 (intervals, only for advanced athletes)

Why Heart Rate Control Is Especially Important

On the rowing machine, it is easier than with most other sports to unconsciously drift into excessively high intensity zones. Because the movement is smooth and coordinated and there is no impact shock to signal exertion, the immediate pain signal that often acts as a natural regulator when running is absent.

On the AUGLETICS Eight Style, you can directly link your resistance to your heart rate. With automatic regulation, you will always receive the resistance that ensures you train in your specified heart rate zone. You can also select your suitable training from different programs or design it yourself on the AUGLETICS Eight Style.

FAQ

What advantages does the AUGLETICS Eight Style offer for pulse-controlled training?

The AUGLETICS Eight Style is ideal for achieving the optimal training heart rate:

Real-time display of your heart rate on the screen.
Target pulse mode: The device automatically adjusts the resistance to keep you in your desired pulse range.
Detailed evaluations after training so that you can track your progress.

Rowing is a first-class full-body workout that activates over 85% of your muscles. You can skip the gym—the rowing machine covers all your fitness needs

Can I increase my maximum heart rate through training?

No, the maximum heart rate is genetically determined and decreases with age. However, regular training can increase the efficiency of your cardiovascular system, which leads to a lower resting rate and a higher load capacity.

What role does the resting pulse play?

The resting pulse is the heart rate in a relaxed state, e.g. in the morning after waking up. It provides information about your general fitness. A trained athlete often has a resting pulse between 40 and 60 beats per minute, while the average is 60–80. A low resting pulse indicates a stronger and more efficient heart.

How can I measure my pulse during training?

The simplest method is to use a heart rate monitor or a smartwatch. The AUGLETICS Eight Style rowing machine supports Bluetooth heart rate monitors that display your heart rate in real time on the large touchscreen.

What should I consider when starting heart rate training?

Start slowly and gradually increase the intensity.
Listen to your body – excessive strain can be counterproductive.
If you are unsure or have health restrictions, consult a doctor before starting pulse-controlled training.