Max Heart Rate Test

What is it?
The Max Heart Rate Test is a stressful, non-endurance based test that is carried out to exhaustion.  The test duration is obviously variable as the time taken is dependent of the fitness of the testing athlete, although they rarely last more than twelve minutes. 

More Information
To better understand the physiological issues this test addresses please read our Max Heart Rate Factsheet.

Why do I need it?
This test is used, obviously, to determine an athletes maximum heart rate; from which heart rate training zones can be extrapolated.  For those using heart rate to measure their effort this is an essential piece of information.  Yet many continue to train without undertaking a formal test to validate their assumptions. 

Without a clear indication of an athletes maximum heart rate, and their resting heart rate, training for improved performance will obviously be a hit and miss affair.  Please don't use the 220-age formula.  I'm 50 years old and my max heart rate is 234.  How accurate would my formula calculated measurement be?

The idea of the test is to ride to physiological exhaustion but before the athlete becomes tired and finishes due to fatigue.  This can be best explained by the fact that it would be possible to do a Max Heart Rate Test before a club run.  You probably wouldn't be able to do a club run after a wVO2max test.

How to Prepare
This is an extreme test to the exhaustion of your physiological capabilities and places an enormous strain on your body.  It is vitally important to make sure you:

are fully rested 
are fully hydrated
have had no hard rides for at least two days previous
have not eaten for at least two hours previous
have been of good health for at least four weeks
have good motivation and morale
are mentally prepared for the sustained effort required

The Test
A maximum heart rate test is not pleasant but the result it provides give an excellent indicator to the physiological capacity and fitness of an athlete.  Exertion has to be intense and controlled with recording maintained once the effort is over. 

Maintaining accurate speed and form early in the test is critical to the accuracy of the results. 

There is no lactic reading taken in this test as the very nature of it will cause lactic levels to go off the scale!

The Result
The heart is a "lagging-indicator"; this means it reacts to effort.  Data analysis from the test results will prove this.  This test will provide an accurate maximum heart rate from which heart rate training zones can be determined. 

Once accurate heart zones are established they can be used as a foundation for a  fitness and performance improving training plan.


Contact us to book your Performance Evaluation and find out exactly what you're capable of.


What do I get?
A performance evaluation takes 90 minutes of your time and three hours of mine.   Each flamme rouge Performance Evaluation gives you a the answers you need to your current fitness levels and the points on which you need to focus to reach your specific competition objectives.  In short, it's the best value for money investment you can make in your training and yourself.  All for less than the cost of a tub of energy drink!

With each performance evaluation you get all of the below...


flamme rouge Performance Evaluation...  

an outcome specific endurance evaluation  

a ten page comprehensive evaluation assessment  

a peak expiratory flow test  

a forced expiratory flow test  

blood pressure measurement  

physiological analysis  

lifestyle/training audit  

wattage/heart rate/cadence/speed recording (min, max & avg)  

graphical review of performance evaluation  

performance comparison and overlay with previous evaluations  

blood lactate measurement and analysis  

vo2max (absolute & relative), FTP, and cycling economy calculations  

personalized heart and power zones  

recommended heart and power training intensities  

a photographic record of your evaluation  

an FTP w/kg  profile against all previous riders (over 300 records)  

a debrief at the end of the 90 minute athlete session  

a further 90 minutes evaluation preparation time from the coach