Predicted maximum heart rate (HRmax-p)

The HRmax-p definition is carried out simultaneously with the Polar Fitness Test.

The HRmax-p score predicts your individual maximum heart rate value more accurately than the age-based formula (220 - age). The age-based method provides a rough estimation and is thus not very accurate, especially for people who have been fit for many years or for older people. The most accurate way of determining your individual maximum heart rate is to have it clinically measured (in maximal treadmill or bicycle stress test) by a cardiologist or an exercise physiologist.

Your maximum heart rate changes to some extent in relation to your fitness. Regular exercise tends to decrease HRmax whereas reduced training tends to increase it. There may also be some variation according to the sport you participate in. For example, running HRmax > cycling HRmax > swimming HRmax.

HRmax-p gives the possibility of defining training intensities as percentages of maximum heart rate and of following maximum heart rate changes due to training, without an exhaustive maximal stress test. HRmax-p is based on resting heart rate, heart rate variability at rest, age, gender, height, body weight and maximal oxygen uptake, VO2max (measured or predicted). The most accurate HRmax-p is obtained by entering your clinically measured VO2max into the wrist receiver.

Fitness test settings

To be able to carry out the Polar Fitness Test you need to do the following settings in the Options mode:

•Set your personal user information and long-term physical activity level.

•Set the Polar Fitness Test on.

•Set the HRmax-p on if you want to get a prediction of your maximum heart rate.

Carrying out the test

To get reliable test results, the following basic requirements apply:

•You should be relaxed and calm.

•The test can take place anywhere - home, office, health club - as long as the testing environment is peaceful. No disturbing noises (e.g. television, radio or telephone), no other people talking to you.

•Keep the testing place, time of day and environment the same every time the test is repeated.

•Avoid eating a heavy meal or smoking 2-3 hours prior to testing.

•Avoid heavy physical effort, alcoholic beverages or pharmacological stimulants on the test day and the day before.

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