Finding Maximum heart rate ?

kmcd21

I am quite new to running, I have decided to try HR zone training.

I went online the other day to search for ways to find out Max heart rate and all I can find is a treadmill test / 220-age.

There must be a way of finding this out by just running down a road or around a park ? run as fast as possible until failure ?
Would anyone have advice on how to go about this. I really don't want to use a treadmill or use the 220-age.

thanks,
K.

Muttley

There is only one way to find your true max heart rate, and that is ... to max it out

You could do a 5K race and go flat out for the last K to the line. Or find a good hill and run up it a few minutes as hard as you can, jog back down and do it again. On about the 4th or 5th go, when you collapse in a wheezing heap, that is probably your max. What you want is a sustained hard effort culminating in a proper eyeballs-out effort. Warm up well beforehand, I mean really well.

You're right to dismiss the 220 - age calculation.

Disclaimer: a max hr test is tough, be sure you're up for it, no health issues etc, speak to GP if necessary.

kmcd21

Great advice Muttley  ! nothing to scientific to it then... 
The 5k last 1k seems like the way to go for me, just get me started and I can try the hill on my next attempt in 6 months time.

cheers
K

RunShonaRun

220-age would put my max HR at 178, but my HR is regularly 180+ and if I sprint at the end of a 5k it will be 195, so I've set 195 as my maximum. 

SHADES

Shona - unless you threw up or needed oxygen at the end of your 5km add on another 5 bpm, so 200.   It's very hard to reach MHR and most unpleasant to try. 

MrGrumpy

Maximum I've taken mine to was 180 and I was racing cyclocross at the time. That was a peak eventually levelled out at 170 for the rest of the race. Would find it hard too get it to that outwith racing.

RunShonaRun

Shades - I expect you're right, but I'm too lazy to ever push myself that hard, so I'll never find out! 

CrazeeT

Well im very new to all this and panived tiday when my fitbit said 185 !!!! So much to learn, i thought it was just putting one foot in front if the other quickley

bigballer69

CrazeeT I think you will find your Fitbits HRM is not very accurate.

cougie

I don't get why people panic when their HRM tells them a figure.  The figure is what it is whether it's recorded or not.  185 is possible - as is higher. 

Speed_King

One of the basic tests is 2 x 800m flat out (with 5 mins recovery) and see where you max out. When I was lab tested it gave me exactly the same value.

CrazeeT

 I'll let you know when i can do 2 x 800m flat out lol