I did a flat route 20 minutes test to find my max HR. The max HR was 186. I repeated the test after few days using 2 minutes hill repeats and my max HR was 174. Both tests using chest strap.
Which one is correct?
How do you find max HR?
I did a flat route 20 minutes test to find my max HR. The max HR was 186. I repeated the test after few days using 2 minutes hill repeats and my max HR was 174. Both tests using chest strap.
Which one is correct?
How do you find max HR?
I wear a chest strap when I run. It records heart rate data every second. Last year, racing hard in a 5k race, I hit what I accept as my Max HR, when I went up a short hill around the 2mile mark, and my heart rate bounced between 171 and 170 BPM for almost 20 seconds. Prior to that, I was estimating my max to be 168 BPM, based on repetition work. I haven't hit 171 BPM since, even in a subsequent 5k race. (However, I did record 174 BPM once, but that was only for one single data point.)
Formulas from link* below:
1. [ 220 – Age ] – most common and widely used maximum heart rate formula
2. [ 207 – 0.7 x Age ] – more precise formula, adjusted for people over the age of 40
3. [ 211 – 0.64 x Age ] – slightly more precise formula, adjusted for generally active people
1. 220-60 = 160 BPM
2. 207-.7(60) = 165 BPM
3. 211-.64(60) = 173 BPM
*
Just to state the obvious, 186 is higher than 174, so if the 186 is a reliable reading, then the flat route 20 minutes was better. However you don't describe what the effort profile was for the 20 minutes and that matters.
Individual's maximum HR varies enough that using formulas isn't very meaningful for any effort approach max HR.
The procedure that I'd use is a thorough warmup leading to a sustained but not exhausting effort (say 5 minutes at your 5k pace), brief rest, and then 800 m with the second lap at full race effort. You should see something close to max HR in the second lap of the 800 m.
You should do this coming in fairly rested and repeat this a few times over a month to validate the estimate.
60 yr old, found it racing wrote:
*
https://theathleteblog.com/calculate-maximum-heart-rate/
I found my max HR looking at the woman on the treadmill in this picture you posted.
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LACTAE THRESHOLD HR is what i use to help guide training. It is easy to keep track of if you run a 5k or 10k a few times a year. Also, I think that it is more relevant to training than MAX HR.
See the following links for info on this:
https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/
https://www.podiumrunner.com/training/do-it-yourself-lactate-threshold-testing/
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Your max heart rate is the highest you record in training at maximal effort, while fully rested. If you are not rested, you will not hit max heart rate. Take two days very easy, or off.
Then do a very good warm up, and some 2 minute allout hills. The key is to negative split your effort. If you go too hard in the first minute, you will fatigue too fast to hit max. You might get it on one try, but if there's more in you to give take a full walk down recovery and repeat it.
Retest every 3-6 months. It will change depending on the type of training you do.
MaxHR isn't meaningful for any possible stat you care about. Sure, there are lots of whacked theories about HRreserve and what not for which you might want to know if you care, but it won't change your training or your performance. Threshold HR is pretty much the only thing that matters at any distance.
MaxHR isn't even a firm concept. Drugs, altitude, and rest all play a huge part in determining how jacked it can be. I've gone through medical tests where drugs involved took me to the 240s, and gone to Altitude and done intensity training where it spiked into the 190s, but the rest of the time if I was working at the right level I'll probably (but not necessarily) see a number in the low 170s.
My Threshold HR is 168....
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