Don’t Calculate Your Max Heart Rate
One of the most common mistakes that runners make is to use the formula HRmax = 220 - Age to calculate their maximum heart rate, then base their target heart rates for their workouts on this figure. The calculated value can be off from your true HRmax by 10-15 beats per minute, throwing off your training.
According to the formula, my HRmax should be about 170 beats per minute. However, I know that I can run for miles at heart rates above 170 bpm. I’ve measured my HRmax to be 185. If I based the target heart rates for my workouts on the calculated figure, I’d be running much slower and my training would be ineffective.
The best way to measure your max heart rate is to run on a treadmill while wearing a heart rate monitor. Increase the speed and incline until you can’t continue running. The highest heart rate that you reach is your HRmax.
Another way is to run as fast as you can for 3 minutes, rest for 2-3 minutes, then run as fast as you can for another 3 minutes. The highest heart rate that you reach during the second 3 minute interval is your HRmax.
If you have any health problems or if you aren’t used to running hard interval workouts, you may want to stick to the standard formula or see your doctor before attempting to measure your max heart rate.
Have you measured your HRmax? Does it differ from the formula? Tell me in the comments.
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The Benefits of Heart Rate Monitor Training for Beginners
