Find Your Max HR with Confidence
Unlock Peak Training Zones with a Simple Test
Why do you need to know your Max HR?
Your maximum heart rate (Max HR) is the cornerstone of effective training. Whether you’re using Peak Forge or planning your next big adventure, knowing your Max HR helps you:
-Set accurate heart rate zones
-Train smarter, not harder
-Improve endurance, power, and recovery
-Avoid overtraining or undertraining
Important Before You Start
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Only do this test if you’re healthy and free of cardiovascular conditions.
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If you have any doubts, consult a doctor first.
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Do it on a day when you’re well-rested and hydrated.
What You’ll Need
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A heart rate monitor or smartwatch
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A stopwatch or phone timer
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A steep hill or a treadmill with incline
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A warm-up area
The Max HR Test (Hill Method)
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Warm-Up (10–15 minutes)
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Easy jog, brisk walk, or cycling
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Include 3–5 short pickups (20–30 sec at moderate pace) to raise your heart rate gradually
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Find Your Hill or Incline
Choose a hill or treadmill with a steady incline — about 4–6% grade. -
3-Minute Effort #1
Run or power hike up the hill at a hard but controlled pace for 3 minutes.
Walk back down and recover for 2 minutes. -
3-Minute Effort #2
Repeat the same effort, but aim to push a little harder in the last minute.
Walk back down, recover for 2 minutes. -
3-Minute Effort #3 (Final Push)
Go all out. Push yourself safely to your absolute maximum, especially in the last minute.
Your highest heart rate recorded in this last interval is typically close to your Max HR.
After the Test
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Cool down for 10–15 minutes (easy jog, walk, or spin)
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Hydrate and refuel
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Save your Max HR value — you’ll use this to set your training zones
Pro Tips
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Bring a training buddy for motivation
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Don’t test on back-to-back days
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Re-test every 3–4 months as your fitness improves
Safety Reminder
If you feel dizzy, faint, or experience chest pain, stop immediately and seek medical help.
Ready to Train Smarter?
Once you know your Max HR, head over to Peak Forge to generate a personalized plan based on your exact heart rate zones!