Maximum heart rate

the fastest individual reachable heart rate

The maximum heart rate (MHR) differs widely among individuals. It is influenced by factors like age, gender and endurance capacity.

Therefore equations like "MHR = 220 - age" are not very helpful for the ambitious athlete. However, in case of health risks those formulas might be the only passable alternative to maximum effort tests. Without any cardiovascular risk, those tests are reasonable. The following recommendations should be observed:

1. The test should be sportspecific, as the cardiovascular response during maximum effort will differ between different endurance disciplines.

2. Motivational aspects should be taking into account, as they often play the limiting factor within MHR-Tests. A "small" competition with a powerful training partner might be helpful for reaching the individual MHR.

3. The test-track should be selected accurately. Tracks that are too short, prevent the athlete from expending maximum effort during the test. By contrast, tracks that are too long might cause a premature drop in performance.

4. The test should be performed in a sufficiantly rested condition. High training loads the day before, just like empty energy storage, are counterproductive.