"There is a definite chance for error in estimating maximum heart rate [with the 220 minus your age formula]," says Robyn Stuhr, M.A., exercise physiologist at the Women's Sports Medicine Center at the Hospital for Special Surgery in New York City. "Most people will be within 10 to 15 beats on either side of the value."

The problem is if you're using training zones based on a maximum heart rate that's too low, then your training zones will be too low as well. You may find your pulse rises above your theoretical maximum during intense cardio workouts, such as running or cycling, especially when you're in decent cardiovascular shape. Your DNA determines your maximum heart rate, and all the training in the world won't raise it. Being in shape just gives you a better idea of what it is. Age is also a factor: "We know that as you get older, starting from about age 15, your maximum heart rate declines about one beat per year," Stuhr says.

A more accurate way to determine your maximum heart rate is to attain it. The safest way to do that is in a monitored setting: Stuhr recommends contacting a sports medicine center or your doctor about an exercise test, which will cost you around $100.

Another option: Take your heart rate monitor to a track, warm up for 15 minutes and then run hard for 400 meters, run harder for another 400 and even harder for 800 meters building to all-out for the last 300 meters. Recover for one minute after each 400 and be sure to cool down for 10 minutes after the 800. Consider the highest number you see on your monitor your maximum heart rate.

If neither of these methods sounds appealing, just use the highest number (over the theoretical maximum of 220 minus your age) you've seen on your heart rate monitor. It may not be 100 percent accurate, but it's better than the general formula. If you see an even higher number later on, recalculate using that.

To complete your training zone calculation, you'll also need to measure your resting heart rate: Take your pulse first thing in the morning, before you get out of bed. (If you want to get precise about it, measure your resting heart rate for three days and average the numbers.)

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