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=Maximum heart rate test=
Maximum heart rate is measured by recording the heart rate while steadily increasing the exercise load. There will come a point where the exercise load increases, but the heart rate stays constant and this is the maximum heart rate. Obviously this test involves very high intensity exercise which by the very nature has some degree of risk. It is generally advised the maximum heart rate test is performed under medical supervision. However, athletes that are confident in their health will occasionally do an informal maximum heart rate test using an ordinary [[Best Running Watch| heart rate monitor watch]]. After a good [[Warmup]], all that is needed is to start running a hard pace and rapidly increase the intensity to all out. The maximum heart rate recorded is the HR<sub>max</sub>. If possible, use a heart rate monitor that will measure [[Heart Rate Variability]] and verify the quality of your recording using firstbeat.com athlete software (there's a free trial). This will ensure you are reading a true heart rate and not getting noise.
=Calculating Why you shouldn't calculate maximum heart rate=
There are various formulas for calculating HR<sub>max</sub> based on age. However these formulas are a statistical approximation, so the actual HR<sub>max</sub> could vary significantly. An analogy would be estimating your weight from your height; you can get a value, but he could be out so far as to be worse than useless. The chart below shows how the measured HR<sub>max</sub> varies with age. There is an obvious correlation, but you can also see the variation from the average. If we consider age 50, the average HR<sub>max</sub> is 173, but there are people in the study with an actual HR<sub>max</sub> that is as low as 158 and as high as 200. If a 50 year old athlete is aiming to work out at 75% of HR<sub>max</sub>, then the calculated HR<sub>max</sub> would indicate that 130 BPM is the right intensity. If their actual HR<sub>max</sub> is 158, then they are working out at 82% of HR<sub>max</sub>, which is a lot higher. On the other hand, if their actual HR<sub>max</sub> is 200, then they are working out at 65% of HR<sub>max</sub> which is too low. This means that the calculated HR<sub>max</sub> should not be used.
[[File:HRmaxAge.jpg|none|thumb|300px|Maximum heart rate against age<ref name="MaxCalc"/>.]]
=HRmax, HRrest and Heart Rate Reserve=
It is possible to evaluate exercise intensity as a percentage of HR<sub>max</sub>, but this is a flawed approach as it does not take into account the [[Resting Heart Rate]] (HR<sub>rest</sub>). It is better to use [[Heart Rate Reserve]], which is based on the difference between HR<sub>max</sub> and HR<sub>rest</sub>.
=How HRmax changes with training=
There is reasonable evidence that HR<sub>max</sub> declines as fitness increases<ref name="MaxTrain"/>. The reported change is 3-7% which is enough to make a difference to heart rate based training. This change shouldn't be surprising, given how much the heart changes with fitness but it's surprisingly controversial. There are many potential mechanisms behind the drop, including an increased heart volume, some of which may be responsible for the reduction in [[Resting Heart Rate]].
[[File:Maximum Heart Rate and Fitness.png|center|thumb|500px|The change in maximum heart rate with changes in fitness.]]
=See Also=
* [[Resting Heart Rate]]
=References=
<references>
<ref name="MaxTrain">{{Citation | vauthors=((Zavorsky, G. S.)) | year=2000 | title=Evidence and Possible Mechanisms of Altered Maximum Heart Rate With Endurance Training and Tapering | publisher=Springer Science and Business Media LLC | url=http://dx.doi.org/10.2165/00007256-200029010-00002}}</ref>
<ref name="MaxCalc">Age-predicted maximal heart rate revisited 10.1016/S0735-1097(00)01054-8 : Journal of the American College of Cardiology | ScienceDirect.com http://www.sciencedirect.com/science/article/pii/S0735109700010548 </ref>
<ref name="masters"> Endurance exercise performance in Masters athletes- age-associated changes and underlying physiological mechanisms http://jp.physoc.org/content/586/1/55.full.pdf </ref>
<ref name="pfitz">Pete Pfitzinger - Lab Reports - Slowing Down With Age http://pfitzinger.com/labreports/age.shtml </ref>
</references>
