Testing Heart Rate Max & VO2 Max for HRM settings

heybales

Perhaps you have been doing cardio for long enough you need a more serious test than this.

http://www.myfitnesspal.com/topics/show/466973-i-want-to-test-for-my-max-heart-rate-vo2-max

And you want best stats for your better HRM that actually allows you to see and change them.

So most of the good HRM's will allow you to put in your own MHR, which is then used to figure out some zones for you, and possibly more important to eating enough to fuel a strong workout, to calculate calorie burn as decently as possible.
Even if the HRM doesn't allow changing the MHR manually, you can lie about your age to get it to change. And MHR effects calorie calculation more than age.
If nicer HRM, should even have stat for VO2max. Even the Polar's that estimate that figure from resting HR test, can be confirmed or improved upon by a real max test.

So this is a standard max effort puke test. If you have been running for a year and can get up to max effort within 10-20 minutes, this test is for you. If not, use the link above.

This is a test that some gym treadmill's can handle. Some of them don't go high enough in % grade to handle it, but most can get up to 14%, which will be fine if your VO2max is up to 30 males and 35 female. If up to 20%, then fine up to VO2max 66 & 74.

So this is the site for the Bruce treadmill test, which is great for adjusting your training zones better. Because you can effect your VO2 max to some degree though genetics plays strong role, once you are a tad fit, you can't adjust your genetically set MHR, though you can keep it from lowering with age nearly as much.

For study stats or accuracy potential, see the Bruce tests here. Link after test info for getting results.
http://www.exrx.net/Testing/CardioTests.html

So you need a treadmill that will go up at least by 2% grade increments (NOT degrees, like 45, but % grade). Speed that can be set to 0.1 mph increments.
An assistant will be needed that can adjust the speed & grade for you fast when needed, run a stop watch, and offer encouragement (or find a treadmill where you can enter in your own interval workout. A certain StarTrac model will do this).
And of course a HRM, hopefully one that logs maxHR seen during a workout.
Suggest testing the treadmill to confirm max grade, and which changes faster, grade or speed, since both need to increase pretty fast. Many won't do both at same time, so do quicker one first.

Then you do the following after a rest day when totally rested.

This test requires the person to run for as long as possible on a treadmill whose speed and slope increases at timed intervals.

The person warms up for 10 minutes walking level 3 mph.
Then with person standing off treadmill, setup as follows.
The grade of the treadmill is set to 10% and speed at 1.7 mph (2.7 kmph).
The assistant gives the command “GO”, starts the stopwatch and the athlete steps on and commences the test.
The assistant adjusts the treadmill grade and speed at the end of 3 min intervals as follows (total potential time 21 min):
Speed mph- 2.5, 3.4, 4.2, 5.0, 5.5, 6.0 (kmph 4.0, 5.5, 6.8, 8.0, 8.9, 9.7)
Grade % - 10, 12, 14, 16, 18, 20, 22.
The assistant stops the stopwatch when the athlete is unable to continue and records the time to the second. HRM should have the HRmax as a stat if a decent one, if not then look fast at what it is.
Cool down walk for 10 min, stretch as needed, that incline is killer.

So the table, if this formats right, would look like this.

At Min___Speed mph___Grade_____Speed kmph

---

0_________1.7________10__________2.7

3_________2.5________12__________4.0

6_________3.4________14__________5.5

9_________4.2________16__________6.8

12________5.0________18__________8.0

15________5.5________20__________8.9

18________6.0________22__________9.7

21________nothing - congrats

If the treadmill maxed out on grade before you did, you can still get your HRmax my increasing speed to 6.5, but the VO2max can't be calculated.

Take your time to this link to get your results. You just did the Bruce treadmill test.

http://www.exrx.net/Calculators/Treadmill.html

Record date, weight, time to failure, and VO2max, and HRmax.
Input your new info into your HRM.

Even if your fitness level as measured by VO2 doesn't increase with training, as your weight lowers it actually goes up, because that figure is mL / kg / min.

So as you put new stats in your HRM like new lower weight, you'll need to increase the VO2max stat, or do another test, which is probably only useful every 6 months.

To normalize VO2max mL/kg/min to a non-weight based VO2 L/min, do the following and record with your results:

US:
VO2max you got as results x weight in lb's x 0.0004536 = VO2 L/min.

When you lose weight, merely take that VO2 L/min / 0.0004536 / current weight in lb's = new VO2max mL/kg/min to put in HRM.

Metric:
VO2max you got as results x weight in kg's / 1000 = VO2 L/min.

When you lose weight, merely take VO2 L/min x 1000 / current weight in kg's = new VO2 max to put in HRM.


If you have the spreadsheet, you can also do this on the HRM tab, top right side. Tested VO2max and weight, current weight in HRM stats section, and new VO2max figure is shown.

lmoore1006

Need the ability to save posts or pin them cause this is good stuff.

heybales

Need the ability to save posts or pin them cause this is good stuff.

So true, I have to put the links in an old Blog post to find it again.

heybales

Couple PM's on this.

Yes you should check with a Dr if you have any concerns over this max test. Hence the reason I said running for over a year. Normally by that point you'd have discovered anything negative, and likely hit some intense efforts on a hill or such already.

But do check if any heart concerns, it is maximal effort.

Here is submax test if desired, at various levels of intensity, and therefore various levels of potential accuracy.

http://www.exrx.net/Calculators/Rockport.html

http://www.exrx.net/Calculators/MinuteRun.html

http://www.exrx.net/Calculators/OneAndHalf.html

Timmmy40

Working on trying to figure out these numbers today. I did the treadmill walking test and the incline maxed out at 15. I need to do another test because I was still able to continue, but the dreadmill wasn't.

Bounce2

Thanks MFP search is helpful