Determining your max HR

Hiya,

I currently use the HR zones my Garmin watch decided for me. But I would like to see if they don't need tweaking. For that I need my max HR. My rest HR I have as my Garmin informs me daily of my lowest HR in sleep.

Now I read several ways on how to determine your max HR. As I run for fun a lab test is not for me. But what ways would you suggest?

I just read about doing a long run and then adding 1 minute of your fastest hardest running at the end and then measuring your HR after 10 seconds. That does sound doable for me. But is this a good way?

I currently have access to a high stair on top of dunes if that can help (though I die a little just walking up it). So how should I determine my max HR?

Thanks!

[Maz1103 Graduate10]

I have a chest monitor (ebay bargain) and it's surprisingly not too far adrift from fitbit. Like you, I'm not about to go for a lab test. The highest I've seen on my strap is 177 so I work on it being 180, although it's probably higher.

Maybe add a bit to the highest you've seen. I work out my zones based on heart rate reserve.

[Hidden in reply to Maz1103]

I never go full out or so, I always try to keep my HR as low as I can. So the highest I have had so far is 155...

[Maz1103 Graduate10 in reply to Hidden]

I did 6k today slowish and ave 143 which I was pleased with in the humidity. Maybe if you don't go full out you won't know your maximum. I try to have one run every couple of weeks where I push myself.

[Grannyhugs Graduate10]

I just used they highest level my HR had gone to on my earlier runs, actually I didn’t as the highest was 210, I entered 190, garmin then worked out the zones, I try to keep in the new zones 3 and 4. This works for me but they are just numbers, do what feels right. Happy running 🤗

[Hidden in reply to Grannyhugs]

My highest so far is 155. As I Jeff and run slow, I never go really high in HR...

[Instructor57 Graduate10]

This might help

healthunlocked.com/couchto5...

[Hidden in reply to Instructor57]

Hmm... scares me a bit, haha. Best would be to have a lab test. But for fun running that is too much I think...

[Instructor57 Graduate10 in reply to Hidden]

To be honest, I never worry about HR, I don't run flat out anyway 😁

[nowster Graduate10 in reply to Instructor57]

True for me too. If I can talk on the run, I know I'm probably OK. This is one reason why I greet everyone I pass.

[Instructor57 Graduate10 in reply to nowster]

Haha so do I 😁

[Hidden in reply to Instructor57]

Try singing out loud... I can normally get something out that resembles a hello. But I can't sing 😹

[nowster Graduate10]

I kept track of my highest ever recorded HR, and rounded it up to the next multiple of 10.

[Hidden in reply to nowster]

Problem is, I never go full out or so. On contrary even, I always try to keep my HR as low as I can...

[GoGo_JoJo Graduate10]

You'll have to push it hard on a few runs to find your max HR. You'll need a few to get a decent average. You can't just guess based on easy runs sadly.

[hamit Graduate10]

This interested me so I looked through 3 months of Fitbit and garmin info. The averages were Resting HR 57 and Max HR 165. I am now mid seventies. The HR criteria for me is walking away from the run 🏃‍♂️ without collapsing.😁

[ForbiddenPlanet Graduate10 in reply to hamit]

Hope you don't mind me saying that's pretty fantastic for mid 70s. Something for a spring chicken in their mid 60s to aspire to. 👏

[hamit Graduate10 in reply to ForbiddenPlanet]

Thanks, just keep on running BTW Forbidden Planet was a great firm for its time.

[ForbiddenPlanet Graduate10 in reply to hamit]

Thanks - I will. FP certainly made a powerful impression on me as a youngster who hid behind the couch whenever a Dalek appeared on Dr Who. 🤣😍

[nowster Graduate10 in reply to ForbiddenPlanet]

Surely it's the first film of Leslie Neilsen (in a straight role) and is based on The Tempest.

(And don't call me Shirley.)

[ForbiddenPlanet Graduate10 in reply to nowster]

As a child I just marvelled at it and it made me so happy.

[RunBrianRun Graduate10]

My max HR is pretty accurate as I use a chest strap and will run flat out about once a week. The various formulae and calculations in the internet don’t really work for me. The most generous I’ve used gave me 174 but I know that mine is 184.