I don't have access to do do a lab test.
Any cheap way to find Max HR?!
I don't have access to do do a lab test.
Any cheap way to find Max HR?!
Run as hard you can for 8-12 minutes.
Or race a 3k or 5k.
Find a hill. Do repeats with short breaks.
When you think you're done, use your watch and neck to count the pulse for 6 or 10 seconds.
About 5-10 mins should suffice for most folks:
1) Use a chest strap.
2) Run a warmup near-threshold-pace 800m.
3) Run a PB-setting 800.
4) The max HR recorded should be at or within a couple beats of your “true max”.
At the end, the most you should be able to do is to slouch in place with your arms on your waist and pant heavily. If you can walk or, worse, continue jogging, you probably didn’t run hard enough. Some folks might need to run longer than 800 to hit max and might need 1200. Ideally, you’d check with your doc to make sure you can safely push yourself to near max.
Keep in mind that there is no such thing as a “true max” or at least no one needs an exact estimate of it for pretty much anything. Max is what you can measure on a given day with the tools available by trying to push yourself hard. It’s what a lab would do as well, just with a more standardized running procedure and safety precautions in place.