Self-testing your own Maximum Heart Rate

Doberdawn
Doberdawn Posts: 733 Member
in Fitness and Exercise
I use a Polar RS100 HRM. When I first started getting back into shape, I did test my resting heart rate, but I only used the age-related formula to determine my max. I set my goals modestly. I have now lost 57 pounds and am notably in much better shape physically. I work out 5 to 6 days a week. The other day when doing a combination of weight lifting and then high intensity interval cycling to keep my HR up during the weight training, I noticed that the HRM said I was overall avg. at a nice 132 or so for the work out... but what caught my attention was that during my intervals, I was supposedly hitting in the 170s which was supposedly 99% of my max. I'm gonna be honest... I was on a stationary bike. I was pushing... but not *that* hard.... not so hard that I'd say I was at 99% of everything I've got or drop. If a semi were pulling up on my tail and I was on a real road... I had more in the tank to offer... I was just pedaling hard enough to crank myself up between sets to keep my HR up to aerobic... Yeah Yeah... I was a bit of a slacker. LOL But, back to the topic....

This tells me that my max is up from what the formula method says. So, I think it is time for me to set if "for reals" via a stress test, field test, method. I have this handy, dandy book all about how to do the training and how to set it and use it for all the different types of training (walk, run, swim, rollerblade, group classercise, etc.) and what calculations to make and what to do with the data you get from the stress test results:
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Which, if you're interested, you can buy on amazon. And it talks about all the different ways to determine your MHR, including via a stress field test... It even talks about all the things that can influence and affect it, like the temperature outside. But it doesn't say how to best DO a stress field test. *shrug* Maybe they don't want the liability of some outta shape old fogie strapping on his Polar and running to his death?

So, have any of you done one? Would you recommend just running as fast as you can until you can't and must stop. Or doing that on a bike. MHR does vary by activity, per the books I've read. Would you do it on the ground or on a treadmill? What have you done to determine and set your MHR?

Replies

  • Sarge516
    Sarge516 Posts: 256 Member
    I haven't done a test, but I'm a 39 year old male, so by the traditional method, my MHR is (220-39) = 181. I always wear a HRM while working out, and I get up to 183-185 pretty regularly during my "bootcamp running" class, and I've even been over 190 a few times with no ill effects.

    While in the mid 180s, I'm really puffing, but I don't feel like I'm hurting myself. I don't know what the right answer is. I'll be watching the comments that follow.
  • welshcoffeeaddict
    welshcoffeeaddict Posts: 17 Member
    About 2 years ago (before I had my birthday pressy- my beloved Polar RS300x) I read an article written for a tri book by a specialist linked to the USA heart foundation. She claimed that the formula was flawed and the best guide was to run for 30 minutes, then to sprint for 2 mins and take your heart rate- then add 5. This should be your maximum.
    I did this using the gym equipment (where I trained at the time). Mine was 203 + 5- I was 26 and my resting rate (my GP took) was 62.
    So when I got my heart rate watch I knew the formulas would not be accurate. So I set it to self calibrate- this did involve it beeping at me for a few days, but least it's tuned to me. My absolute max registered was 216 (during a triathlon), but I have registered 204 and 206 training. My 45min runs (regularly) sit me around 188-192 av with max of 198, and I'm not sprinting. My cycling is lower- around 174.
    I did query these figures with my GP and have since been to a cardiologist and had a stress test. It wasn't particularly stressful, but it gradually builds til I eventually registered 178 (on stationary bike) and begun to sweat... then it was over.
    He concluded that I just 'ran fast', everything went up normally and came down normally. So he wasn't concered, just that's how my body functions.

    So I wouldn't say a 'stress test' was worth the cash, but my heartrate watch is an invaluable tool for me. It keeps me true in terms of how much effort I'm putting in.

    hope that helped
  • Doberdawn
    Doberdawn Posts: 733 Member
    Helps, sorta. Mine won't "self-calibrate" I don't think. So, I don't believe I have that option. But, I can try the 30 minutes plus sprint plus 3...

    I read one article which said:
    "Sports science laboratories often use a graded treadmill run to establish MHR. The speed of the track is gradually increased until you can no longer keep up, and your heart rate at this point is assumed to be your MHR.

    However, findings from Oslo have suggested that a combination of short runs will give you higher readings still, and this would seem to be your best option. Run as fast as you can evenly for three minutes (ideally on a treadmill), rest with two or three minutes gentle running, and then repeat your three-minute maximal run. During the second run you should get a higher MHR value than with any other method, though use your monitor to take readings throughout it, as your heart rate may peak before the end (see below). Shorter, faster bursts dont appear to work, as the leg muscles then become exhausted before the cardio-respiratory system." http://www.runnersworld.co.uk/general/heart-rate-training-find-your-maximum-heart-rate/181.html

    So, I am just not sure what is the best approach.
  • Doberdawn
    Doberdawn Posts: 733 Member
    Hmmm... starting to see a trend here... more articles. This one says:

    You could also use the field test which is probably the most accurate indication of your MHR. Wearing a heart rate monitor, and making sure that you are well hydrated, first do a proper warm up run. Then at a track or a fairly steep hill run hard for 2-3 minutes. Repeat this 2 more times trying to push yourself harder each time. On the third and last repeat, push yourself like you are going for the gold. Immediately after the last repeat, check your heart rate and this number should be a good indication of your maximum heart rate.

    With this information, you can now figure out what your target heart rate should be for your desired workout. The heart rate zones that you want to run in will be dependent on the intensity of the workout that you are trying to achieve. Familiar workouts and their target heart rate zones are:

    Recovery, Long or Easy Runs 65%-75%
    Tempo runs 87%-92%
    Interval Repeats (shorter bursts of speed during your run) 95%-100%
    These are percentages of your MHR. You could also construct different target zones depending on the workout that you are trying to achieve. http://run-down.com/guests/jb_hr_monitor.php

    And, I don't know what to make out of this site... but they tell you to do a one mile WALKING test and then they'll give you a result of what your MHR is if you send them your data. Really? I suppose I can do it but it seems ... well, silly.. and only WALKING? Just walking? Really? http://www.lockonfitness.com/PDF/Maximum Heart Rate Field Test.pdf

    Now, this site has something COMPLETELY DIFFERENT. I find it almost amusing. You keep testing harder and harder by 10 bpm every 2 minutes until you are "Uncertain" whether you can talk comfortably. You take your "uncertain talking" HR and add to it:
    • If you are in poor shape add the Math factor: 50 bpm.
    • If you are in average shape add the Math factor: 40 bpm.
    • If you are in excellent shape add the Math factor: 30 bpm.
    • If you are in competitive athletic shape add the Math factor: 20 bpm.
    Example: Heart rate at “Uncertain” (150 bpm) + Math factor for average
    shape (40) = 190 bpm, estimated maximum heart rate.

    http://heartzones.com/_pdf/Workout-of-the-Month-August-2007.pdf

    Sheesh. What is right? *shakes head*

    But, thanks to Welshcoffeehead, I read my owner's manual just now... and saw this "ownZone
    Your running computer is able to determine your individual aerobic (cardiovascular) heart rate zone automatically. This is
    called OwnZone (OZ). OwnZone ensures that you exercise within safe limits."

    Hmmm.... I am guessing that is what you used and that my Polar does have it.... I think I will try to read on and figure it out... still hoping to see more replies on here though. <g>
  • welshcoffeeaddict
    welshcoffeeaddict Posts: 17 Member
    WOW it's definitely interesting reading... though I think you can become obsessed and you still will not find a definitive answer. Ownzone sounds familiar, but I have had my watch since Apr 2011... so has been a while since I've looked at the instructions.

    Will definitely be interesting to see more responses to this.

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