Your maximum heart rate is crucial to know if you want to train more effectively. Not sure what’s yours? Read on to find out how to discover your maximum pulse!
Knowing your maximum pulse will help you to get the maximum out of your training. Less, but more effective training brings better results. It gives clear guidance in calculating and setting your own heart rate training zones.
This heart rate differs greatly between individuals. Your MHR falls as you get older. Marathon training and running will most probably slow down this process. Your maximum pulse does not vary that much with your fitness level, but your resting heart rate does.
Formulas And Calculations
In running books and articles a lot is written about formulas and how to calculate your maximum pulse. A tip from my side, there is no 100% accurate formula. For some individuals it may work, but for others it may not.
Based om my own humble experience I advise to use the following formula for estimating your maximum pulse: 207 minus (0.7 times your age). Once again, just use it as an estimation, but nothing more than that.
Accurately Discover Your Maximum Pulse
Fortunately there are more accurate ways to find your maximum heart rate. This can be done with a maximum training test. Make sure to be fully rested and recovered from earlier training sessions before attempting this test. Further I assume you have some running experience. Otherwise first consult with your doctor about your plan. Ok, let’s say you are ready to go! Start with a thorough warm-up for at least 15-20 minutes. Then continue with three to five high intensity interval runs of 600m with walking breaks in between. If possible do these interval sessions on a hill. Directly after your last session your heart rate monitor will show you your heart rate within three beats of your maximum.
Another option, one of the most accurate ways, is a cardiac stress test. During your test you will be monitored by an EKG. The intensity is gradually increased until certain changes
in heart function are detected and your maximum pulse is derived. Often this is done on a treadmill.
Since your maximum heart rate declines over the years, I advise to do one of those tests at least once a year. This way you will get the maximum out of your heart rate monitor training.
Heart Rate Monitor Books
Are you really into heart rate monitor training and want to get in-depth advice on training with such a device? I would suggest to read Heart Rate Training
Return from Maximum Heart Rate to Heart Rate Monitor
Return to Marathon Training Tips home
