Max Heart Rate: Fitness Test

Find Your Max Heart Rate

If you train with a heart rate monitor, your max heart rate (HRmax) is the highest value you’ve hit in the last 18 months—often during a race or a hard group session.

You can also complete a simple field test to estimate your true HRmax. Once you have it, you can utilise our online calculator to create a set of 5 Training Zones.

Before You Start

• Wear a reliable heart rate monitor

• Do this test with a training partner for safety

• Only complete the test if you’re healthy and comfortable with very hard efforts

Important: Max heart rate testing is extremely demanding. If unsure, speak with a physician before attempting.

The Test

1. Warm Up (15 minutes)

• Run on flat terrain

• Gradually build to your normal training pace

2. Hill Repeats

Choose a hill that takes 2+ minutes to climb.

Repeat 1

• Run up the hill at the hardest pace you could sustain for ~20 minutes

• Jog back down

Repeat 2

• Run up again at the hardest pace you could sustain for ~3 km

• Note the highest heart rate shown

• Your HRmax is usually ~10 beats higher than this value

Recover

• Jog down until your HR drops by 30–40 bpm

Repeat 3

• Run up at a pace you could sustain for only 1 minute

• Aim for halfway up the hill

• Note your highest heart rate — this should be close to your true HRmax

3. Cool Down

• Jog easily for at least 10 minutes

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