The most accurate way of determining individual maximum heart rate (HRmax) is to have it clinically measured, usually on a maximal treadmill or bicycle stress test that is supervised by a cardiologist or exercise physiologist. HRmax can also be estimated by employing the basic formula: 220 minus age. Research, however, has shown that the basic formula is not very accurate, especially for people who have been fit for many years or for some older people. In contrast, the HRmax-p score predicts individual maximum heart rate value more accurately. This feature is included in most Polar running computers.

If you have done some hard training in recent weeks and know that you can safely reach maximum heart rate, here is a simple test you can take.

Note: You should consult your physician before undertaking this test.

We also recommend you take the test together with a training partner.

Step 1: Warm up for 15 minutes on a flat surface, building to your usual training pace.

Step 2: Choose a hill that will take you more than 2 minutes to climb. Cycle up the hill once, building to as hard a pace that you can hold for 20 min. Return to the base of the hill.

Step 3: Cycle up the hill again, building towards a pace you can just about hold for 3 km. Make note your highest heart rate. Your maximum heart rate is approximately 10 beats higher than the recorded value.

Step 4: Run back down the hill allowing your heart rate to drop 30 to 40 beats.

Step 5: Run up the hills/steps once again this time at a pace that you can only hold for 1 minute. Try to cycle half-way up the hill. Note your highest heart rate. This last effort ought to bring you close to your maximum heart rate. Use this value as your maximum heart rate to set training zones.

Step 6: Make sure you get a good cool-down of a minimum of 10 minutes.