Finding True Max Heart Rate
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- เผยแพร่เมื่อ 11 มี.ค. 2019
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NOTES:
Max Heart Rate "gold standard" laboratory treadmill stress test
Max Heart Rate "simplified formula" 220 minus age
Max Heart Rate "hill test" requires proper warm up, steep hill taking at least 2-minutes to reach top, heart rate monitor
Max Heart Rate "400 meter test" requires proper warm up, clear 400 meter track or path, heart rate monitor
Thanks!! Best explanation yet.
Thank you, this video is just what I was looking for. Thanks for sharing.
No problem! Glad it was helpful and thanks for checking it out.
I like the hill test idea. Thanks Zach!
Thanks for checking it out!
Thank you Zach! Keep the videos coming :)
Thanks for checking it out!
@@ZachBitterUltra Thanks so much for valuable information. But how often should we evaluate the true HR to adjust the zones in which we train. Kindly explain this please.
I’m in my late 30s and run regularly 2-3 times per week. On average I peek out at 165 is that something to be concerned about?
Is the MHR the same for runners. Bikers and or Swimmers
220 - 58 (my age) = 162 bpm. When I did the hill test you described here, I got 189 bpm. Used the Polar H10 chest strap for it. So that formula shouldn't really be taken seriously
That method was made for sedentary folks - extremely generalised and agree pretty much useless in the context of exercise.
the formula is garbage. it explains in kindergarten terms that as you age your max hr declines. that's it. no use beyond that. assuming you're trying to derive a max hr to apply to running, then the test zach describes is a much much more useful tool, there are a few further caveats to mention - 1.) you should be fully rested prior to test to get most valid result (for most people result is lower if they have less than 3 days rest) 2.) you should be fully warmed up, which means get a full 30 minute warmup in of jogging, then whatever drills you want to do then strides (multiple studies have shown that for the same atheletes, shorter warmups consistently produced lower max hr on running tests) 3.) longer than 2 minute all-out interval, whether on a hill or flat road or track, is better - ideally 3-4 minutes (again, in several well designed studies, for the same group of runners, very few produced their highest hr on tests comprised of 2 minute intervals which were repeated to exhaustion; the vast majority were able to produce highest max hr when using 3 or 4 minute intervals). Max hr doesn't change much day to day but can change month to month for the same person engaged in the same activity based on training/detraining/overtraining. So repeat as necessary following above 3 caveats.
You are too fit for that formula :)
@@esgee3829Good additional background.
However, if the test should be done after 3 days of rest, then it doesn’t make sense to also say max heart rate doesn’t change day to day, right?
Hi! My brother just told me he has different max heart rates for different activities. Apparently his "max heart rate" is lower when he is biking than when he is running. Is this how it actually works? My theory is that max heart rate is just the fastest a person's heart rate can beat and my brother thinks it is exercise specific. So if I did your recommended tests and also tried a rowing workout, if the rowing got me a higher heart rate, that would be my maximum heart rate, right? How do you view it and where can I learn more?
Finally a concrete method and easy to do! Thanks a lot! :3
No problem!
nice vid, keep em coming
Thanks for checking it out!
When I use your method, but use my calculated metabolic age, it equals exactly to my original MAF calculation using 180 - age. My max heart rate is also 187.
This is cool for people in their 20's.
If not...just go to the doc and ask for a stress test. Not only will they run you to max, you will have the benefit of a team and a hospital in case you find that lurking ischemic event. Also, you will be on a 12 lead EKG and will see any anomalies that develop in the upper end. This is really important to be performed in a controlled environment. I have had 2 tests, one nuclear. Last one was last week. My age indicates MHR as 175 but the docs were cool (and so was the EKG) at 181. I could have run harder but we were 15 minutes in and the doctors were convinced of my solvency and getting bored.
An EKG will show high flow ischemia and any fibrillations easily - YOU will have no idea in how you feel outside of a lab. Once cleared....run your ass off!
My heart rate is very high when I run even on slow pace of like 10-12 km/h or 6-7 minutes per km. I tried fartlek as well as just consistent slower pace of like 8-9 minutes per kilometer but still I don't seem to lower it. I run around 2 times a week. HR goes easily to 180-190 with an average of around 170 and this is low intensity running. What can I do to lower it? I am 190 centimeters 84 kilograms and 30 years old. My longest run is half a marathon for 2 hours and 40 minutes and I felt like shit in the end :D as I got dehydrated the last 30-40 minutes...
The main issue seems to be very low endurance as I cannot run for more than 5-10 minutes with 12 km/h. I just get tired. I don't hit the wall as I have energy but my HR just gets too high as I feel it. Most likely I have horrible lactic threshold. My resting HR lowered which is a great sign for improved aerobic conditioning but running HR is always high.
There is no magic bullet. There is no 'quick fix'. The adaption for the body to actually run with a lower heart rate is typically in the 6 month range and can easily go to 12 months It is one of those cases, that if you are not a developed athlete, is to just bite the bullet and realize you should NOT run any sort of intensity until you stop seeing gains from LIT workouts. It sucks...it is a mental hardship...but the benefits long term are quite significant.
So, cap your HR until you get it under control. This means if you walk...you walk. But do not pass your VT1. You will be surprised though at how quickly your volume will increase since your recovery times will be more manageable. A daily 1 hour run will seem "fun" soon enough because it doesn't destroy you.
P.S. I suffered from a similar issue to you and it took checking my ego to fix it. When I first started...my average pace went from a 10 min/mile to a 13.5 min/mile. I'm still @ 12 min/miles 6 months later...but I no longer feel fatigued like I used to and my volume has nearly doubled. Slow but steady gains..and I enjoy it a lot more.
@@trepidati0n533 Thanks for the detailed response! I started running slowly and just bought PowerLocus PLX2 bluetooth earbuds. Will test them tomorrow with my Huawei GT 2 Watch as time passes way faster with pleasant music although my HR goes higher since I mostly listen to metal. I suspect that the resting days with of lack of movement (today I have only 1200 steps at home... and it's the end of the day) greatly reduce my endurance. I literally have to walk for 15 minutes as a warmup before running else I will feel like shit in the first 5 minutes. I am running around 2 times a week now and I wonder if I need to run every other day for shorter periods of like 60 minutes or two times a week each time 120+ minutes.
@@momchilandonov I would just stick to a 45 min-1 hour per day for a while and do it more often. The whole goal at this point is to build your aerobic fitness. If you can't run an hour without spiking your heart rate it stands to reason that going for 2 hours will not be any better. GL
Hey Zach, plenty of hills around my place, what grade would you say is best for the hill test, thanks.
Hi Timothee! Typically tame enough to be able to maintain a running pace, but steep enough to move the needle on you HR rather quick. I like around 6-8 percent.
Nice video!! Will a single 400m lap give a good enough idea of your max heart rate? Or would you suggest 3 laps of 400 with a rest interval like you suggested for the hill technique
My protocol for Max heart rate:
20 min treshold run (maybe slightly slower) and finish it with all out sprint for roughly 30 sec.
This way i get reading 11Bpm higher than any other method i ever tryed
in my experience my heart rate increases very slowly even if effort is hard and i cant reach my true max unless my HR is already as high as i can reasonably keep it while have some energy left.
and there cant be break, if i take break my hr wont even reach my hr during treshold run.
Thank u bro
Hi Zach, I have done both tests, my max HR on flat route was 186 and my max HR on hill repeats was 174. Is this normal? Which one would you use? Thanks
I would go with the higher of the two efforts. It isn't uncommon as heart rate can be noisy. I like to use perceived effort and my pace at a given effort on controllable environments as my primary guide. In my opinion, heart rate can be a usable tool to learn perceived effort and a good post workout analytics tool if you know what to look for from your own heart rate variances.
The hill may have also increased lactate very quickly causing you to slow down. It happened to me.
What grade, roughly, do you recommend on the hill?
Personally, not so steep you can't run up it, but steep enough that it helps drive up your heart rate quickly. I like something in the 10-12 percent range.
Really good advice. I have a loong hill just around the corner. Have done the test there two to three times per year for several years. Works great as a basis for the rest of the hr zone training.
Awesome!
220-AGE is complete bunk. DO NOT use that formula. If you want a "rule of thumb" formula it's 218 - (.8 x AGE) however this has a variance of +/- 8 based on fitness level. Best to follow the advice here and do a field stress test on yourself. According to the 220-AGE formula my MAX is 162, according to the adjusted formula my MAX it's 172 (164-180), when I did the field stress test I topped out at 176.
Hey Zack, so with these numbers you can apply it to be your more accurate ‘180’ number for MAF training?
In a way, yes. What you can do is use it to calculate your aerobic threshold, which would be what you are looking for.
Zach Bitter sweet so I can set my heart rate zones based on my lactate threshold from this test? It’s not going to be my max hr right?
@@mjaynz Yep, Joe Friel has some good stuff on setting your HR targets off LT. He puts AT at 85-89 percent LT, which would be what you are looking for to compare to MAF.
Zach Bitter thanks heaps! It’s slowly starting to make sense✌🏽
@@mjaynz no problem at all!
Is a 700 m hill okay with an average 11 percent gradient
I live in the mountains and our steepest grade is 14 percent, so yeah. I would say that is plenty steep.
Besides, If you can run 700 meters in 2 minutes, you already know your max heart rate.
Hi! I couldn't hold the hill for 2 minutes. I held it up for 1 minute (I think it was too steep) and my max reading at the top was 189bpm. (188bpm is the average of the 3 times). Does it work or it HAS TO BE 2 minutes? (I couldn't hold my legs at the minute) Thank you!
Basically what I did was SPRINT up hill. Was that what I was supposed to do or just run at a fast pace that I could be able to hold for 2 minutes? Thanks Zach!
Is a 700 m hill okay?
If you hit at least 2-minutes before getting to the top then it would be great!
im 29- my max is 215 during a 400m!! is it fucking normal ?
Thanks for the great advice
I'm using this in cycling from now on
No problem!
No hills here. Not even small hills, would a treadmill work?
You could probably do it on a treadmill. The hardest part about doing it on the treadmill will be in order to speed up you have to adjust the treadmill vs . just pushing harder on a true hill.
Get to a good speed then increase the gradient in steps 2% then 4% etc works very well
Just don't use an optical HR monitor, it can be way off.