Maximal or submaximal?

Your test is automatically considered as maximal, if you reach or exceed your current maximum heart rate value. If you don't, you can still define your test as maximal. Your test is considered as submaximal, if your effort wasn't maximal, but you did reach at least 85 % of your maximum heart rate.

The results you get from a maximal test are more accurate than those from a submaximal test. However, taking the all-out test may be quite grueling for your body and mind, which is why you might not want to take it too often. The submaximal test gives you a safe and less exhausting option. You can improve the accuracy of your submaximal tests by taking the maximal test on regular basis.

What’s in it for me?

Running performance test gives you maximum aerobic power (MAPYour maximum aerobic power (MAP) is the lowest exercise intensity where your body reaches its maximum ability to consume oxygen (VO2max). Maximum aerobic power can usually be sustained for a few minutes only.), maximum aerobic speed (MASYour maximum aerobic speed (MAS) is the lowest exercise intensity where your body reaches its maximum ability to consume oxygen (VO2max). Maximum aerobic speed can usually be sustained for a few minutes only.) and maximal oxygen uptake (VO2maxYour maximal oxygen uptake (VO2max) is your body's maximum capacity to consume oxygen during maximum effort.) as results. In addition, the maximal test gives you maximum heart rate (HR maxYour maximum heart rate (HR max) is the highest number of heart beats per minute (bpm) during maximum effort. Maximal running test is a good way to find out your current individual HR max.).

If you choose to update your sport profile settings with your new MAP, MAS and VO2max results, your speed, pace and power zones, as well as calorie calculation are updated to match your current condition. By taking the maximal test, you can also update your heart rate zones based on your new HR max value. The age-based estimate generally used for HR max is not accurate enough for everyone.

With regular and frequent testing, it's easy to keep track of how your running performance is developing. It helps you plan your training and prepare for a race.

Some practical tips

To complete the test successfully, you should reach at least 85 % of your current HR max. If you have trouble reaching this, your current HR max value might be too high. You can change it manually in the physical settings of your Polar account.

You should take the test in flat terrain, track or road, and repeat it regularly under similar conditions. The idea is to run at a steadily increasing speed, following the given target speed as precisely as possible. Also, the conditions before testing should be fairly similar each time. For instance, you can mess up the results if you have an intense training session the day before or a heavy meal right before testing. You shouldn’t take the test if you’re not feeling well.

Don’t plan any hard training sessions for the next few days after a maximal test!