At the end of a relatively easy 10 mile run tonight (avg 7:15 pace) I sprinted for about 200 meters (HR got up to 181) jogged about 150 meters (got down to 164) and then sprinted for roughly 250-300 meters. My HR got up to 188 that second time. I was pretty lactic at the end of that.
I imagine this isn't the best way to get a max. I would think that its probably 5-10 bpm higher? Or do you think this is pretty close?
Your heartrate will lag the effort and I don't think 250-300 m is going to be a long enough duration for it to catch up. The various self-tests I've seen have you running longer repeats, something like warm up, go very hard for 3 minutes, 2 minutes jogging recovery, and finally go very hard for 3 minutes kicking with everything you have left in the last minute.
using a garmin HR monitor during a fairly instense race, I found my max to be about 200 bpm. Then on a medium/easy day not long after, my HR got up to 201, even though I was hardly trying. It seems like it can be hard to find the exact max
yeah they say 220-age or something like that. I'm 23 and mine is around 210 so I know that is just a rule of thumb. I ran hard 200m jog 200m, ran hard 400m, jog 200m, ran hard 800m and then saw how high the heart rate read out was:
210
bump
Citizen Runner wrote:
Your heartrate will lag the effort and I don't think 250-300 m is going to be a long enough duration for it to catch up. The various self-tests I've seen have you running longer repeats, something like warm up, go very hard for 3 minutes, 2 minutes jogging recovery, and finally go very hard for 3 minutes kicking with everything you have left in the last minute.
I found my max by doing something very similar. I ran 3 x 800s with the last very hard. Couple months later I ran a 5K that had a nasty uphill finish and my HR got 5 bpm higher than what the test did.
Ahha, 5k hard with 400 sprint finish will do it. Need to let the HR climb slowly otherwise acidosis will cut you down. Go too far and you can't sprint hard enough. This is why VO2 max workouts involve long reps, not short.
Another point to consider, especially for someone out of training for an extended period of time or a masters competitor, the high MHR you had previously is most likely just as high, but the amount of strength you have is less which prevents you from reaching this number. My previous MHR in my 30s was low 190s. I'd stopped training and racing competitively for several years while coaching. Now in my early 40's, since returning, I'd though my MHR would be in thelow 180s, however have found the HRR zones at this lower level are way to low and the effort is not equivalent to the HRR Zone. I bumped my MHR estimate to 190 and the paces, HHR efforts match up closer.
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