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.
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Comments
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.
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