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Your Maximum Heart Rate




Your maximum heart rate is important when you want to enrich your running by using a heart rate monitor.

There are a few methods to establish your maximum heart rate. Here you learn how. These methods are :


  • Calculate



  • Have it established by specialists



  • Go flat out




    • Calculate



    The old rule to calculate your maximum heart rate is:

    220 minus your age


    This method is stil popular because of its simplicity. It is unfortunately not very accurate.
    I recommend against using this method. There can be a difference of over 10 beats between real maximum heart rate and the calculation in this formula.

    People have tried to find better results by taking into account the differences between men and women. Still then, a simple calculation based on age and gender fails to recognize that every person is different.
    Moreover, your maximum heart rate varies from sport to sport. So there is no way that one formula will work for you !


    Have it established by specialists





    Obviously the very best method to establish your maximum heart rate is have it established by experts.
    So if you want to be absolutely sure and want to spend the money towards it go to an exercise physiologist.


    Warning before you continue :

    Establishing your maximum heart rate is not without health risks.
    Don't use method number three if:

  • You are not used to severe exercise


  • You are a beginning runner


  • You are overweight


  • You have had a heart disease or heart disease related issues



    • Instead, go to a physician.
    So, use your common sense !


    Go flat out



    My preferred method of defining my maximum heart rate is the following exercise :

    I do a thorough warm-up. So not just a few minutes. Say 10 to 15 minutes.

    Then I run 800 metres at a fairly hard pace.

    Then I rest 30 to 45 seconds.

    Then I run 800 metres again. This time as fast as possible. I go flat out.

    The heart rate I measure at the end of this 800 metre run is my maximum heart rate.

    It is just one way. Any method that makes you go flat out for long enough will get you to your max heart rate.

    Now, how do you use this maximum heart rate information in your running training ?

    For that, please follow the links to either the Zoladz method and Karvonen's method !



    I can imagine you'd like more hear rate monitor training tips now.
    Well subscribe to my newsletter or to my site blog and you are ensured of keeping up-to-date with all the Best Running Tips !



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