Two to Four Minute Test
Warm up for at least five minutes. Ideally this warm up and test should be performed on an indoor stationary bike. If you do not have an indoor stationary bike, or any bike, try running.
Increase your speed gradually so that your heart rate increases five beats per minute (BPM) every 15 seconds. If your heart rate was 130 BPM after your warm up, for example, your first 15-second reading will be 145, followed by 160, and so on.
Continue at this pace for between two and four minutes. You will have reached your maximum heart rate when your beats per minute no longer rise.
Subtract half your age in years from 210. The number 210 represents the maximum human heart rate. This is part of a formula developed by Dan Heil, Ph.D and modified for use in "The Heart Rate Monitor Workbook." This version of the formula is designed strictly for determining a man's maximum heart rate.
Subtract 5 percent of your body weight in pounds from the above result. For example, a 40 year old man weighing 200 lbs. would arrive at 180 for this figure.
Add 4 to your above result. Our 200 lb. 40 year old man will have arrived at 184. Your own result will be your maximum heart rate.