Using your max hr to calculate heart rate training zones is all about precision. The right training intensity ensures you get your desired training effect out of each run. So when detail is so important, why do so many people use a basic calculation to establish their maximum heart rate?
Good - How Average People Calculate Max HR
The typical way to calculate your maximum heart rate is to subtract your age from 220 (220-your age). This is generally considered to be an acceptable starting point. But, the experts say that this is for the average person who doesn't run, might smoke, etc. so many believe that it is not the best for runners who are in better shape than the average person. The experts also say that your max heart rate remains constant. Although your resting HR can improve with fitness, your max HR is always the same. This is confusing, why not be accurate and test yourself to be sure. The following are two great options:
Best - Running, The Most Accurate Way to Calculate Max HR for Running
If you are using your max HR to set your running pace, doesn't it make sense to determine it while you are running? It's not that difficult really, just get to a track and follow these easy steps.
Warm-up by running the track four times, then run four laps at a tempo pace, running hard enough that you can't speak in sentences, only a few words at a time. Now gradually increase your pace over the next lap before running a final lap full out. As you run, keep looking at your heart rate monitor and accelerating as fast as you can. Leave nothing on the table; give it everything for this lap and the highest number on your heart rate monitor will be close to your maximum heart rate. Based on the way you feel, I'm pretty sure you will trust that this is pretty close to your max hr!
Not Recommended - Simulate a Treadmill Stress Test Used in a Lab
The treadmill stress test uses incline to get your heart going. The problem I have with this is that if your muscles are not used to running up hill for extended periods, they may restrict the workload you place on your heart. Here's what is required:
Start with a warm-up and then progress to 5 mph pace at a 12% incline using this progression:
3 minutes walking on the treadmill with a speed of 2 mph (miles per hour), and an incline of 2% incline.
3 minutes with a speed of 3 mph, and incline to 4%.
3 minutes with a speed of 5 mph, and incline to 8%
3 minutes with a speed of 5 mph, and incline to 10%.
3 minutes with a speed of 5 mph, and incline to 12%.
At the end you can use the rails to stay balanced but don't hold on. Continue until you become too tired to continue, or your heart rate refuses to go any higher. This is your maximum heart rate. But, if you are using it for running, you really should get on the track to determine your max hr.
Calculating your max hr is all about precision and control. Although the basic calculation is easier, it makes more sense to get out onto a track and calculate it for yourself.
