I want to test for my Max Heart Rate & VO2 Max
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heybales
Posts: 18,842 Member
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 importantly, to calculate calorie burn as accurately 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.
So you can search my past posts for a submaximal test, if you are not in shape and have not been exercising for several months.
But it doesn't take long for your aerobic system to get in shape. It also doesn't take long for it to lose it if you stop.
So this is for semi in shape. If you have been running for a year, you need one of the other tests on this site probably.
So here is a lovely test that most gym treadmill's can handle. Some of them don't go high enough in % grade to handle it, but most can get up to 15%, which if you can go higher than that - you go girl (or guy), to the other test.
So here is site for test and where you take the results to get your VO2 Max estimate, which is great for adjusting your training zones better. Because you can effect your VO2 max to some degree, once you are a tad fit, you can't adjust your genetically set MHR. And of course if you really push yourself, your MHR.
http://www.brianmac.co.uk/balketread.htm
So you need a treadmill that will go up by .5% grade, for women. Men are whole values.
And an assistant that can adjust the grade for you when needed 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.
Then you do the following.
This test requires the athlete to run for as long as possible on a treadmill whose slope increments at timed intervals
The athlete warms up for 10 minutes
The slope of the treadmill is set to 0%, for active and sedentary men the speed is set to 3.3 mph (5.3 km/hr) and for active and sedentary women 3.0 mph (4.5 km/hr)
The assistant gives the command “GO”, starts the stopwatch and the athlete commences the test
The assistant adjusts the treadmill slope at the appropriate times as follows:
For active and sedentary men the slope is set to 2% (1.2°) after 1 minute and then every minute thereafter the slope is increased by 1% (0.6°)
For active and sedentary women the slope is increased by 2.5% (1.4°) every 3 minutes
The assistant stops the stopwatch when the athlete is unable to continue and records the time - this ideally should be between 9 and 15 minutes.
So the table, if this formats right, would look like this.
Min_____Men slope_____Women slope
0_________0______________0
1_________2______________0
2_________3______________0
3_________4______________2.5
4_________5______________2.5
5_________6______________2.5
6_________7______________5
7_________8______________5
8_________9______________5
9_________10_____________7.5
10________11_____________7.5
11________12_____________7.5
12________13_____________10
13________14_____________10
14________15_____________10
15________16_____________12.5
16________17_____________12.5
17________18_____________12.5
18________19_____________15
19________20_____________15
If you really reached the end there and could have continued but the treadmill could not, you probably need to take the other test instead. But your figure from here, or when the treadmill maxed out on grade, can be used down the road to see your improvement, without doing the harder test again.
This is more stressful test.
http://www.brianmac.co.uk/treadmill.htm
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.
So you can search my past posts for a submaximal test, if you are not in shape and have not been exercising for several months.
But it doesn't take long for your aerobic system to get in shape. It also doesn't take long for it to lose it if you stop.
So this is for semi in shape. If you have been running for a year, you need one of the other tests on this site probably.
So here is a lovely test that most gym treadmill's can handle. Some of them don't go high enough in % grade to handle it, but most can get up to 15%, which if you can go higher than that - you go girl (or guy), to the other test.
So here is site for test and where you take the results to get your VO2 Max estimate, which is great for adjusting your training zones better. Because you can effect your VO2 max to some degree, once you are a tad fit, you can't adjust your genetically set MHR. And of course if you really push yourself, your MHR.
http://www.brianmac.co.uk/balketread.htm
So you need a treadmill that will go up by .5% grade, for women. Men are whole values.
And an assistant that can adjust the grade for you when needed 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.
Then you do the following.
This test requires the athlete to run for as long as possible on a treadmill whose slope increments at timed intervals
The athlete warms up for 10 minutes
The slope of the treadmill is set to 0%, for active and sedentary men the speed is set to 3.3 mph (5.3 km/hr) and for active and sedentary women 3.0 mph (4.5 km/hr)
The assistant gives the command “GO”, starts the stopwatch and the athlete commences the test
The assistant adjusts the treadmill slope at the appropriate times as follows:
For active and sedentary men the slope is set to 2% (1.2°) after 1 minute and then every minute thereafter the slope is increased by 1% (0.6°)
For active and sedentary women the slope is increased by 2.5% (1.4°) every 3 minutes
The assistant stops the stopwatch when the athlete is unable to continue and records the time - this ideally should be between 9 and 15 minutes.
So the table, if this formats right, would look like this.
Min_____Men slope_____Women slope
0_________0______________0
1_________2______________0
2_________3______________0
3_________4______________2.5
4_________5______________2.5
5_________6______________2.5
6_________7______________5
7_________8______________5
8_________9______________5
9_________10_____________7.5
10________11_____________7.5
11________12_____________7.5
12________13_____________10
13________14_____________10
14________15_____________10
15________16_____________12.5
16________17_____________12.5
17________18_____________12.5
18________19_____________15
19________20_____________15
If you really reached the end there and could have continued but the treadmill could not, you probably need to take the other test instead. But your figure from here, or when the treadmill maxed out on grade, can be used down the road to see your improvement, without doing the harder test again.
This is more stressful test.
http://www.brianmac.co.uk/treadmill.htm
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bump for input0
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bump!0
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I'm looking forward to trying this. Thanks for posting.0
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Too bad I do not have a treadmill or access to one.0
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Too bad I do not have a treadmill or access to one.
Ah ha!
You got the thread for VO2max formula, so that is covered.
And above gave submaximal test you can do for the HRmax value. Either step test, or some have you walk a mile as fast as you can, logging the last 2 minutes or such, and adding an amount on.
Just Google it, treadmill is very interesting and allows using formula for VO2max, but a good hill and method will point out HRmax too.
Enjoy sprinting up hills?0 -
Bump!0
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Of course, if you have access to later model Life Fitness machines they have a FIT TEST mode that you operate for 5 minutes and it calculates your VO2 MAX for you.
Perhaps other machines have this facility.0 -
Of course, if you have access to later model Life Fitness machines they have a FIT TEST mode that you operate for 5 minutes and it calculates your VO2 MAX for you.
Perhaps other machines have this facility.
Well, as the study this formula is based on found, those submaximal VO2max tests have great variability, and just using this formula was more accurate than those tests.
Now, do those machines have a submaximal HRmax test? That would be useful since that is also an important stat in the HRM's.0 -
bump!0
-
Of course, if you have access to later model Life Fitness machines they have a FIT TEST mode that you operate for 5 minutes and it calculates your VO2 MAX for you.
Perhaps other machines have this facility.
Well, as the study this formula is based on found, those submaximal VO2max tests have great variability, and just using this formula was more accurate than those tests.
Now, do those machines have a submaximal HRmax test? That would be useful since that is also an important stat in the HRM's.
Good question, I will have to scoot to the Life Fitness web site to check. Regarding the VO2 Max (Fit Test) is pretty much the standard test - time, effort, hr = vo2 max then at Brian Mac you can take estimated VO2 max taken from test and RHR + HR to calculate MHR pretty similar to your highlighted methodology.0 -
bump for further investigation and calculating later0
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So I can check later0
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Thanks heybales. Good stuff!0
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Thanks heybales. Good stuff!
And here's new one with more rigorous test you'll need to use probably.
http://www.myfitnesspal.com/topics/show/1061893-testing-heart-rate-max-vo2-max-for-hrm-settings0
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