|
Post by TimAckley on Feb 7, 2008 11:51:56 GMT -5
I recently had to buy a new watch, so I bought a heart rate watch.. Now I need to figure out how to use it and come up with maximum heart rate..
What test has wroked for others in finding there true Maximum heart rate
and
Is the heart rate different for each sport? Swim, Bike, Run??
|
|
|
Post by jetlink on Feb 7, 2008 14:09:08 GMT -5
Put that watch on and run the West End Tavern Chili Bowl 5K......that would be one way.
or
Use a treadmill and run the following test (written by Jack Daniels PhD)
1) Identify your current 10K time and convert this into mph and meters per minute 2) Identify that speed from the following velocities (m/min) : 150,170,190,210,230,etc.... 3) This speed will be considered your fastest sub-max velocity 4) Run 4 5minute sub-max test starting the first test at 3 velocities below your fastest speed. 5) Monitor HR during last 1.5minutes of each 5 minute run test....write these down 6) Plan 2minutes rest in between each 5 minute run test 7) After the last 5 minute sub-max run take a 5 minute break. Now lets get your max heartrate: 8) Set the treadmill at 0% grade and speed at that of the last 5minute sub-max run 9) Run like this for 2minutes then add 1%grade per minute untill exhaustion - record HR This will yield you your max heartrate....this procedure can be found in Appendix B of the book "Daniels Running Formula" 2nd edition.
and Yes - max heartrate is different for the swim - bike - and run.
|
|
|
Post by JMcAbier on Feb 8, 2008 11:19:25 GMT -5
Tim, I have done HR tests for the bike and the run. Take this for what it is worth as I am no techy like Miceli (I couldn't even comprehend the lingo.) I will simply reiterate what my coach had me do. You've been doing this long enough to know that you need to be warmed up before you test! BIKE: nice easy warm-up. Then perform a 3 mile ALL OUT Time Trial. You'll get a maximum HR number achieved during this 3-miler. That # will set your training zones for the bike. (I just did this HR test again this past weekend.) Boy is it fun RUN: once again a nice warm-up, then if I remember correctly adjust the treadmill to a 3% grade. Start out at a comfortable pace, then increase the speed gradually every minute or so. Run until you yell "MERCY." You will achieve a maximum heart rate for this event as well. This # will set your training zones for the run. This number most likely be different from your bike number (though mine was identical.) Enjoy!
|
|
|
Post by Matt Luck on Feb 8, 2008 14:28:52 GMT -5
Try throwing up with your HRM on.
It is only the only time I ever reached my HRM.
|
|
|
Post by jetlink on Feb 8, 2008 18:09:53 GMT -5
Ok - Didn't mean to make it difficult to understand the test - its really very basic and the best part is that you'll be able to find not only your max. heartrate but also different specific heartrates for sustainable efforts - obviously below max. heartrate. So, let me make a specific example based on a 8:00 per mile pace.
Lets say your 10K time is 49min36sec.......that equals a pace per mile of 8:00
So, if you run an 8:00 mile that means you'll cover approx. 210meters per min. In other words 8:00p/mile = 210 meters/min - so on our 5 min runs this will be the last one we do.
So, start your first 5 minute sub-max run at a pace of 150 meters per minute or about a 9:50p/mile pace....then we increase every 5minutes - record your heartrate at the end of each 5minute run ......the test will look like this:
1) 5minute run at 9:52 pace - record heartrate during last 90seconds - rest 2 minutes.
2) 5minute run at 9:17pace - record heartrate during last 90seconds - rest 2 minutes.
3) 5minute run at 8:39pace - record heartrate during last 90seconds - rest 2minutes.
4) 5minute run at 8:00pace - record heartrate during last 90seconds - rest 4minutes.
Now for your max heartrate
1) set the treadmill at 0% grade and begin to run at 8:00 pace per mile - run for 2 minutes 2) Without stopping, add 1% grade each minute untill you feel you cannot go another minute...hopefully you'll think that you can go 30seconds more and then do this....record the ending heartrate and you should be right at your maximum.
-This test would be best accomplished with another persons help - this way they can add the grade for you and then bring your speed down aswell - this test should and will be very hard....at least at the end.
-The sub-max runs will also give you some good data for your heartrate at lesser intensities - you can use these values to help determine your other heartrate zones.
|
|
|
Post by Matt Luck on Feb 8, 2008 18:17:43 GMT -5
Try throwing up with your HRM on, it is still the easiest.
|
|
|
Post by TimAckley on Feb 8, 2008 22:44:48 GMT -5
Thanks for all the help.. I will try a few of the different ways..
or to get it out of the way quick, I should take a night out on the town and try Matt's way and maybe have someone on hand to read my heart rate incase I fotget to look....
|
|