In danger of turning into a fitness blog I recently took a maximum heart rate test. I was concerned about the accuracy of my maximum heart rate. Since I’m in the middle of a heart rate based training program, I need to be sure that the heart rate zone I’m in matches reasonably well.
My original maximum heart rate was calculated by my old Polar pulse watch based on my resting heart rate. I can’t remember exactly when I calculated it, but it was at least two years ago. Then there’s the fact that your maximum heart rate decreases slightly when your overall conditioning improves. In the most intensive intervals I have had a hard time getting my heart rate up in the highest zone. To get the most out of my workout, and to decrease the risk of overtraining or injury, I decided to perform a maximum heart rate test.
The test goes as follows:
- Warm up for five minutes
- Run for six minutes increasing the pace/intensity every half minute
- When you, after the six minutes, almost cannot run any further, sprint until exhaustion
- Measure your heart rate and note it down
- Cool down for five minutes to let your heart rate settle down a bit
After the test I measured to 95% of my old maximum heart rate. However, I felt that I didn’t sprint quite to exhaustion so I decided to compromise and set my new maximum heart rate to 97.5% of my old maximum heart rate. I’m doing my first intensive intervals tomorrow so it’ll be interesting to see how it feel with new values for the heart rate zones.
P.S. I haven’t forgotten the 100 push up challenge, but due to slight illness it has been delayed slightly. Update will follow in approximately two weeks.