The heartbeat is the rate of beats per minute. pulse zones. Optimal training regimen

Epilogue:

The fact that the heart rate monitor is a very useful thing, I don’t even want to repeat it. The importance of knowing your heart rate and training in certain heart rate zones has become a kind of axiom. The acquisition of a heart rate monitor at one time gave me an unprecedented sense of the meaningfulness of my runs. I began to understand what I train and what physiological processes take place in my body when I run with one or another pulse. I remember how much I ran on a pulse of 120-130 beats per minute. I also quickly realized that monitoring the heart in HR% is not very convenient. Only exact numbers in the form of BPM give specific data on heart rate online. I found that the pulse zones according to different methods can be from two to seven. And unfortunately or fortunately, I did not train in pulse zones. At the starts, I didn’t focus on heart rate at all. I ran according to my feelings, knowledge of heart rate was more informative. Much more important for me at the race was the knowledge of my "pace".
And after the new year, I decided to put things in order in my training peaks, which I use as a "runner's diary". The idea is to set the pulse zones to suit your needs. Training peaks offers me 20 different settings for these zones. And not one of them suits me. I will create my own zones, and then in the training peaks I will be able to observe how long I spent in a particular zone during training. Calculate the total training time spent in the target zone. Yes, and on the heart rate monitor it will be easier to set the target zone for training. And since I am not a physiologist, and I don’t want to come up with a gag, I will rely on scientific and sports literature to the extent possible to set up the pulse zones.

Step one - determining the heart rate max:

"Maximum heart rate (HRmax) is
the maximum number of beats that the heart can
complete within 1 minute.

PETER JANSEN

The first thing to figure out is your heart rate max. I had to tweak this number a bit. I poked around on the Internet - “And here an interesting thing turned out: it turns out that the most common formula for calculating the maximum heart rate for an individual (“220 - age”) was taken out of nowhere. This formula was invented in 1970 by doctors William Haskell and Samuel Fox. Namely invented, because no trace of research that led to these figures has yet been found.It is only known that the above-named comrades used as many as 11 other people's scientific papers, both published and unknown to anyone, to calculate it.The formula gained popularity after how Polar Electro began to use it in its monitors (which amused Dr. Haskell himself, who did not even pretend to be correct).

If the Haskell-Fox formula takes into account only the age of a person, then the compilers of other formulas turned out to be more inventive and mixed gender and height into it. In 2002, scientists decided to put an end to this confusion and reviewed 43 different formulas for consistency with reality. Not a single formula suited them. The least erroneous of them was the following (in which, as in the formula "220-age", neither gender nor height are taken into account):

According to this formula, my heart rate is max 183. This seems to me closer to the truth than 188 according to the formula "220 - age." With the most maximum and intensive work, I have not yet been able to disperse my heart over 180. And it was hard! Although the author of the study writes that the probability of an error in this formula is unacceptably high - "Sxy = 6.4 b/min" (I did not understand what "sxy" is). But in my case, apparently, the error is not so big, and I won’t go to the laboratory specifically to determine the heart rate max. Maybe I'll try to determine the heart rate max using this method:

"The maximum heart rate is determined during a test in the laboratory or
in the field. HRmax can only be achieved if
the well-being of the athlete. Full
recovery after the last workout. Before
the athlete should warm up well with the test. It might be easy
jogging, cycling or skiing. The warm-up is followed by
intense exercise lasting 4-5 minutes. Final
20-30 seconds of loading are performed with maximum effort.
"HR, LACTATE AND ENDURANCE TRAINING"
PETER JANSEN

Step Two - Vo2 Max Zone:

"If heart rate is a tachometer, then oxygen consumption is the amount
gasoline per kilometer needed to maintain a certain speed. AT
endurance sports, the success of an athlete largely depends on his
maximum aerobic capacity. The more oxygen can be
delivered to working muscles, the higher the energy supply and the faster
the athlete will be able to cover the distance."

Rob Slimaker
Ray Browning

Vo2 Max or speaking in Russian MPC - maximum oxygen consumption - the sum of all the capabilities of the human body to transport and consume oxygen. This indicator largely depends on the result in races from 1500 meters to 10 kilometers. These are the distances I want to run this summer. Therefore, for the IPC training, I decided to create an IPC zone.

"The highest training effect, contributing to the growth of the IPC,
achieved by training at an intensity of 95-100% of the current
IPC."

PETE FITZINGER and SCOTT DOUGLAS

With this formula, we can make an inverse function, and try to calculate the heart rate corresponding to 100% of the IPC.
%VO2max = %HRmax * 1.28 - 28.12.
I got a heart rate MPC max. = 171 beats per minute. This is certainly not a test in the laboratory, but based on subjective sensations, it may well be true. And if my heart rate max was 183, then 171 is 93% of my heart rate max.

"Appropriate intensity for training to increase
BMD can also be determined based on heart rate. MPC training pace
approximately corresponds to 95-98% of the heart rate reserve or maximum
heart rate."
"During this
type of training, it is necessary to maintain a heart rate that will be on
a few hits below max."
"You will achieve the greatest training impact on
aerobic abilities of your body, if during the IPC-
workouts will accelerate your cardiovascular system to
95-100% IPC and maintain this intensity for as long as possible."
"ROAD RUN FOR SERIOUS RUNNERS"
PETE FITZINGER and SCOTT DOUGLAS

I need such a zone in order to ensure that the intensity is not too high, as a result of which the training will become shorter, and the training effect that contributes to the growth of the IPC will be less. And when I get home after completing the MIC intervals, I can see the total amount of time spent in the target zone, and evaluate whether I completed the training task.

"Interval training at an intensity above MIC may not provide additional stimulus to improve maximal aerobic capacity or lactate threshold and may be detrimental."
"Intervals of 4-8 minutes should be done at an intensity of 85-100% MIC. This intensity and duration is optimal for maximizing/maintaining CVR strength."
"Understanding Interval Training"
Steven Seiler

"Intensive aerobic training with short intervals
consists of a series of accelerations lasting 2-8 minutes. heart rate during
acceleration time is about 90% of HRmax. During this
training, the oxygen system is fully activated, and
the intensity is at the level of the anaerobic threshold (HRres)
or slightly above it.
"The intensity of accelerations is approximately 3-4 mmol / l in
in terms of lactate, or approximately 85-90% of HRmax.
"HR, LACTATE AND ENDURANCE TRAINING"
PETER JANSEN

After thinking and analyzing all this data, I got this table:

Looking at it, I came to the conclusion that I will place the Vo2 max training zone between the heart rate of 171 and 160 beats per minute. It does not stand higher, as the so-called "red" zone begins there - the zone of anaerobic processes, and oxygen does not play a big role there. It’s not worth it lower either, since with a lower pulse, the IPC will be involved by a smaller percentage, and I won’t get the proper load for the development of the IPC. Such a pulse is quite consistent with my feelings and what I see looking at the histogram of my workouts - MIC intervals.

Step Three - Aerobic Zone:

I will allow myself a small lyrical historical digression and tell you about the most enduring person on earth according to the ESPN Programs “SportsCenter” and “Sport Science” agencies. This is Mark Allen - the legend of triathlon. He is a 6x Gold, 2x Silver and 1x Bronze medalist at the biggest Ironman World Championship and has a podium finish of 90% of all races he has competed in.

Although it took him 6 tries to get ahead of the great Dave Scott in Hawaii, once he was able to do so, he began a period of dominance that no athlete has been able to achieve since. The world was closely watching this famous race in 1989, when two equal rivals fought the whole race with a furnace to the shoulder.

He came to win in Hawaii 5 more times, but this is only a small part of his world superiority. Mark took gold at the inaugural Olympic World Championship race in Avignon, and also won 10 times at the long race in Nice, which at one time was equal in prestige to the Hawaii Ironman.

Allen was undefeated during the 1988-90 period, during which he won 20 races from the sprint to the Ironman. The American is the greatest triathlete because of his skill at every distance and his consistency. 6 direct wins at the Ironman World Championships and 10 in Nice are simply amazing. These are probably the two toughest races in the world, and there are a few athletes who have managed to win both, but no one who has done so many times.

Known as "The Grip" due to his high mental focus. Mark never showed pain or emotion to his opponents. He also never attacked hard or explosively, preferring a solid and steady rhythm without twitching. Competitors could make a mistake or fall into a losing streak, and Allen overtook them.

Allen's breakthrough began when he started training with physiologist Dr. Phil Maffetone. He taught him how to build an aerobic engine, where the body preferentially uses fat as fuel rather than carbohydrates. This is important for Ironman because fat reserves provide enough fuel to complete 1,000 miles of training.

Using a heart rate monitor, Allen trained for 4 months at a heart rate below 155 beats per minute, his maximum heart rate for burning fat. Over time, the body adapted to the regimen and it became super-efficient at using fat.

The formula for calculating your maximum aerobic (fat burning) zone according to the Muffitone method is as follows:

1. Take 180
2. Subtract your age
3. Take the resulting number and correct it:
If you are not training, then subtract 5
· If tren. 1-2 times a week, then minus 2-3 strokes
· If tren. 3-4 times a week, then leave the number unchanged
· If tren. 5-6 times a week, then also leave the number unchanged
· If tren. 7 times or more, then add +5 hits
If you are over 55 years old or under 25, then add +5 more hits
If you are over 60 or 20 or younger, add +5 hits

In my case, according to this formula, the upper limit of the heart rate of the maximum aerobic zone is 148. This is 80% of the MHR and 86% of the IPC max. This number suits me just fine. This pulse is perfect for long, even crosses.

Step Four - Low Intensity Zone:

The zone of the lowest intensity of training. In the literature and the Internet, you can find its different names - "cardiac", "recovery", "first aerobic" and so on. I will call it the low intensity zone, and the upper limit of the heart rate of this zone will determine the lower limit of the aerobic zone for me. In the book "SERIOUS Endurance Training" the boundaries of the first zone are given as a percentage of the IPC and a percentage of the MHR. In the first case, 65-55% of Vo2 max is indicated, in the second, 70-60% of the maximum heart rate.

For myself, I will set this zone in the heart rate limit of 128 - this is 70% of the MHR, and the heart rate of 94 is 55% of the Vo2 max. Again, these boundaries are in perfect agreement with my experience. For example, in this zone I walk on a home stepper - my heart simply cannot be accelerated to a higher pulse. Or else - I get into this zone when doing yoga. So yes.

"All ultra-distance training is conducted at the first level
intensity. Although the load may seem ridiculously light at first, it is very
it is important to maintain control and not leave the area in question. By the end
training, you will somehow feel tired due to exhaustion
energy reserves and dehydration. For these reasons, ultra-distance
workouts lasting more than 75 minutes despite low intensity should
considered as loads that cause stress from medium to
high level. Most strength training is also done at heart rate,
corresponding to the first level. Intensity during strength training
depends on the types of exercises performed and the pace of their implementation.
"SERIOUS training for endurance athletes"
Rob Slimaker
Ray Browning

Step five - fill in the gaps:

So I decided on the main training zones, it remains to fill in the gaps.

The first gap is the zone above the heart rate of 171. I will call it anaerobic so as not to complicate my life too much. I’m not going to train in it for a long time, and it’s harmful to health. I run into this zone when accelerating, running uphill and up the stairs, and the time count here is in seconds.

The second gap is the zone between the aerobic and Vo2 max zones that I named. Everything is much more interesting here. I will determine the lower limit of this zone in heart rate 149 and call it "tempo". Based on the name, you can understand that this is a zone within which it is desirable to run long distance starts. It can also be called "developing". In this zone, the body learns to process the lactic acid secreted by the muscles. The upper limit of this zone will go beyond the border of the Vo2 max zone, and I will set it to 90% of the MHR - 165 beats per minute.

Conclusion:

That's it! I'm sure you can criticize me. To say that I set the zones wrong, I do not take into account some "threshold" values ​​and physiological processes. That the exact numbers of heart rate and zones will be given only in the laboratory. Only there you can calculate the maximum heart rate and MPC. But I can object to all this - the laboratory is too expensive, and I don’t have the level to periodically (but only then it makes sense) to go to the sports laboratory. What I did is much better than doing some average zones, written incomprehensibly when and incomprehensibly to whom. Here I at least take into account my own experience and feelings. These zones are primarily TRAINING - and not zones of certain threshold values ​​and physiological processes. I need them for more efficient training sessions and subsequent processing of GPS data and a heart rate monitor. And if my zones have an error of two or three heartbeats, then this is much less important than the skill being evenly located in a certain zone without leaving or falling out of it.

P.S. If, by and large, there are only two zones - aerobic and anaerobic. That is, a zone with the participation of oxygen in physiological processes and without the participation of oxygen. You can add another zone - in the middle. Anaerobic can be divided into two zones. You can break the aerobic into smaller zones. But at the same time, keep in mind - the more zones, the greater the error in their determination. Any values ​​of this kind are not constants. They change as a result of age, training or lack thereof. Therefore, heart rate zones are not a dogma. it's just one way to train.

Sports training is based on three variables: frequency, duration and intensity of training.
So a good running plan will include a variety of workouts designed to give you time to recover: short workouts, long workouts, hard workouts and easy workouts. This variety makes a good running plan really good.
The frequency is easily defined: this is how many times you train in a certain period of time, for example, per week.
Duration, also simple, is how long your workout lasts, usually calculated in minutes.
Determining the intensity of a workout is a little trickier - and this is where heart rate zones come in. Your heart rate is one of the best indicators of how hard your body is working during a workout.
And, unlike a purely subjective assessment of training intensity, heart rate is a trackable metric, just like training frequency and duration.

What are heart rate zones?
We all have a personal resting heart rate "minimum heart rate" and a maximum heart rate. And between these values ​​are different heart rate zones that correspond to the intensity of the training and its benefits.
There are various ways to define heart rate zones. One easy way is to define zones as a percentage of your maximum heart rate (HRmax), and that's what we'll focus on.
Heart rate zones are closely related to your aerobic and anaerobic threshold, but we can talk about this in more detail in another material.

Five heart rate zones
There are five different zones, 1-5, and your training plan can include training in all of these five zones. Below is a breakdown of what each zone means in terms of heart rate, as well as the benefits of training in that heart rate zone.

*HR zone 1: 50-60% of HR max

This is a very low intensity zone. Training in this zone improves overall fitness, facilitates recovery, and prepares you to train in the higher heart rate zones.
To train at this intensity, choose sports and activities where you can easily control your heart rate, such as walking or cycling.

HR zone 2: 60-70% of HR max

Exercising in heart rate zone 2 feels quite light and you should be able to do it for a long time at this intensity. This is a zone that improves overall endurance: your body will get better at oxidizing - burning fat - and your muscle quality will increase along with capillary density.
Training in heart rate zone 2 is an integral part of every runner's training program. Work out in this zone, and over time you will notice results.

HR zone 3: 70-80% of HR max

Running in zone 3 is especially effective in increasing the efficiency of circulation to the heart and skeletal muscles. This is the area where lactic acid begins to enter your bloodstream.
Training in this zone will make moderate effort easier and increase your efficiency.

HR zone 4: 80-90% of HR max

Zone 4 is where the load begins. You will breathe heavily and get anaerobic exercise.
If you train in this intensity zone, you will improve your speed endurance. Your body will be better able to process carbohydrates for energy, and you will be able to sustain higher levels of lactic acid in the blood for longer.

HR zone 5: 90-100% of HR max

Zone 5 heart rate is your maximum effort. Your heart, your circulatory and respiratory system will work at their maximum capacity. Lactic acid will build up in your blood, and after a few minutes you won't be able to continue exercising at that intensity level.
If you're just starting out or have been training for a short time, you probably won't train in this intensity zone. If you are a professional athlete, consider incorporating interval training into your training plan to maximize your performance.

What are my personal heart rate zones?
Do you know your maximum heart rate? Determining your heart rate zones is based on knowing your heart rate max.
Not sure how to calculate your maximum heart rate? We wrote about this in one of the previous posts:.

How can I use this to improve my running?
Variety is good. Alternate different workouts, change the duration and intensity of your workouts. Don't get stuck on running the same distance every time.
If you're looking for a running training plan, take a look at the Polar Running Program
They are designed for those preparing for a 5K, 10K, half marathon or marathon. Play with them and create your own running plan to help you focus on what really matters - running.

The apologists for this approach are nutritionists. And, indeed, there is scientific evidence that at a low heart rate, the body draws energy mainly from fats. There is even a table illustrating this fact:

So, with a pulse of 70-80 beats / min. up to 85% of energy is taken from fats, and at 159 - only 10% - from fats and the remaining 90% - respectively from carbohydrates. And on this basis, a completely logical conclusion is made about the inappropriateness of training at an increased or high pulse. It is for this reason that training at a low intensity of the heart rate of heart rate is now “fashionable”, i.e. with low heart rate. But what about the famous formula: (220 - age) x70? What to do with her? Or is it outdated or bankrupt?

As the great Karvonen bequeathed

The well-known Karvonen formula, according to which it is customary to calculate the maximum heart rate in fitness, actually has three options.

Simple: (220 minus age) - maximum heart rate

Gender sensitive:

• (220 minus age) - maximum heart rate for men
• (220 minus age minus 6) - maximum heart rate for women

Complicated: (220 minus age minus age minus resting heart rate).

"Fat-burning" is considered a heart rate component of 60-80% of the maximum. Those. for the greatest fat burning, it is necessary to keep the pulse in the range: from (220 minus age) x 0.6 to (220 minus age) x 0.8. Thus, it turns out that for a woman of 30 years, the heart rate (the most suitable for fat burning):

• (220 - 30) x 0.6 = 114
• (220 - 30) x 0.8 = 152

Or, the average heart rate during an aerobic fat-burning workout should be approximately 135 bpm. Similar results are given by another formula for the heart rate of fat burning training: 160 minus age, which in our case will lead to the figure 160 - 30 = 130 bpm

The problem turns out

The calculation according to the Karvonen formula showed the result that the best fat burning will occur at a heart rate of 130 beats / min, and according to the “nutritionists” plate, it turns out that with such a pulse, only 30% of the energy will be drawn from fats, and the lion’s share (70%) - from carbohydrates... The problem turns out - they are going to burn fat, and carbohydrates will "burn".

In fact, neither one nor the other can be trusted. And that's why. Nutritionists, when they say that fat "burns" better at a low pulse, are cunning, forgetting about the amount of this burned fat, but it is negligible. Remember our example of how long you need to walk (at a speed of 3.2 km / h) to get rid of 0.5 kg of fat? In-in distance of 232 km. Perhaps for young mothers, walking with a stroller is the best option for an aerobic fat-burning load. But in order to get a real return, it is necessary that these walks be very energetic and long enough in time - only then will they be beneficial as a fat burning element.

And, as for the Karvonen formula, the author himself repeatedly mentioned its conventionality and anti-science. But, nevertheless, the formula has taken root and is used to calculate the maximum heart rate, although it is absolutely clear that the maximum heart rate is not a derivative of age, but of fitness. And if you are a supporter of a scientific approach, then to calculate your personal maximum heart rate, you need not a formula, but special cardio tests that will set exactly your maximum heart rate. But remember that the maximum heart rate is not a constant, but will change depending on your fitness or “untrainedness”. Therefore, it will have to be “specified” after a while.

Maximum heart rate found. So what?

So, the coveted maximum heart rate is in our hands. What are we to do with him now? Continue reading Cardio Part 2

The heart is the most important human organ. It is simply impossible to overestimate its importance in our body. Through sports, you can increase the capacity of the cardiovascular system and make your life more fulfilling. However, without a competent approach to training, you can harm the heart. In this article, we will look at what heart rate and heart rate zones are, and discuss how to train to make the heart stronger.

Heart rate

Education makes training in the anaerobic zone short. However, they are very effective, as they develop muscle endurance. Muscle tissue cells have buffer substances that bind lactic acid, allowing the muscles to work longer. When these substances are used up, the content of lactic acid in the muscles increases, and they begin to get very sick. The body tries to adapt to this and produces even more buffer substances. Then the next workout, the muscles will last longer. Another name for the anaerobic zone is the zone. Now you know what it is due to. Training in this mode also contributes to the growth of muscle mass.

5. Maximum load zone

When the pulse approaches 100% of the MHR, the maximum zone begins. Here the body works to the limit. All reserves and buffer substances are consumed, and the cardiovascular and respiratory systems function with the highest possible efficiency.

In the zone of maximum load, a large number of calories are spent, and the predominant process in the body is anaerobic. Usually, athletes need training in this mode before competitions. Those who want to lose weight and strengthen muscles do not have to bring themselves to such exhaustion.

How to apply knowledge about heart rate zones?

Beginning athletes, as well as those involved in fitness to improve and strengthen the body, should alternate the first four pulse zones in training. The warm-up was invented for this purpose in order to smoothly prepare the body for higher loads, so it should be started in the “heart” pulse zone.

To lose weight, you need to alternate the fitness zone with aerobic. When you feel that your body is ready for more, gradually connect short anaerobic workouts that increase endurance. By the way, if you get used to measuring the load not in kilometers, but in minutes and hours, then it will be much more convenient to monitor the indicators of the body.

During exercise, this is the reaction of the heart to the work of the muscles. If the pulse rises rapidly with moderate muscle effort, then the heart is not yet ready for such intensity. Despite the fact that the body has adaptive properties, constant work on an increased pulse is harmful to it. Ideally, there should be a low heart rate during exercise. If you train regularly and meaningfully, over time, the pulse itself will begin to “fall”. And to help him, you need to control the pulse zones. It will not be superfluous to also include foods that nourish the heart muscle in the diet.

In recent years, sports bracelets, or fitness trackers, have become very fashionable among adherents of a healthy lifestyle. Let's find out what a sports bracelet is and how it will help us in controlling the heart rate zones. This device is a small stylish gadget that is shaped like a watch. It can be equipped with a display, but most modern models are made without it. The bracelet is synchronized with a smartphone, which displays all the necessary information.

Depending on the model, the device can perform different functions: measuring steps, monitoring sleep phases, measuring heart rate, and more. The accessory was created in response to the constant increase in the number of overweight people. The bracelet additionally motivates a person and allows him to clearly understand whether he completed the training plan (compiled depending on the goal) or not. In our case, the bracelet is convenient because it allows you to constantly see the pulse rate, without being distracted by its calculation.

Of course, you can do without this gadget, and even without counting, because we know which load belongs to which pulse zone. Nevertheless, the pulse rate is a purely individual indicator, so it is still desirable to consider it. You already know how to measure the pulse yourself. Tackle this issue practically, using some method, during different training regimens, and you will be able to identify your landmarks. After a week or a month, repeat the calculation and adapt the training program to the new results. And they certainly will, if done correctly.

Conclusion

Today we learned what heart rate zones are. This knowledge will help you approach training more meaningfully. Remember that heart health is no less important than a beautiful appearance, so you should take care of it!

Why is maximum heart rate so important?
Heart rate based training allows you to run at the right intensity to reach your training goals. In other words, training smart is always better than just training as hard as you can.
The intensity of the workout is divided into five heart rate zones - from very light to the zone of maximum intensity. Heart rate zones are calculated as a percentage of your maximum heart rate. For example, within the fourth heart rate zone, you will train at 81-90% of your maximum heart rate and increase your maximum performance. In order to determine your personal heart rate zones, you first need to know or estimate your maximum heart rate.

How to determine the maximum heart rate?
ESTIMATED MAXIMUM HR: 220 minus age


Your maximum heart rate can be calculated using the commonly used formula: 220 minus your age. While this is a good starting point, studies have shown that this formula is not entirely accurate and universal, especially for people who have been involved in sports or fitness for many years, or older people.

Determination of maximum heart rate: field tests


In addition to scores and tests, you can determine your maximum heart rate by putting on your running shoes, turning on your heart rate monitor, and heading out into the real world.
You don't need high-precision laboratory equipment for field testing, but you'll still get an accurate and personalized estimate of your maximum heart rate. The idea is simple: you warm up properly, and then perform the exercise that requires you to do your best.
See an example of a field test at the end of the material.
Please note that for maximum effort field testing, it's best to call a friend and invite them to join you. Just to be safe. Also, make sure this is not your first workout in the last year, i.e. you are prepared for the stress.

Accurate maximum heart rate: laboratory test


If you want the most accurate way to determine your maximum heart rate, you need a clinical measurement of your maximum heart rate. This is what you need that high quality laboratory equipment for.
The two most common methods are maximum treadmill or cycle stress tests. These laboratory tests are usually performed under the supervision of a cardiologist or an exercise therapy instructor on a treadmill or exercise bike, respectively.

Field test example
Do this challenge in the field with a training partner. Use a heart rate monitor and take note of the highest heart rate you can achieve. This is your maximum heart rate.
1. Warm up for 15 minutes on a flat surface. Work out at your standard training pace.
2. Select a hill that will take more than two minutes to climb. Run up the hill at the fastest pace you can manage for 20 minutes. Return to the base of the hill.
3. Perform the hill climb again. Make your heart work at the maximum power that you can keep for three kilometers. Track your highest heart rate on the display.
Your heart rate max. about 10 beats higher than what you see.
4. Run down the slope. Let your heart rate drop 30-40 beats per minute from the previous value.
5. Run up the hill again at a pace you can only hold for one minute. Try running half way up the hill. Track your highest heart rate on the display. This is the closest value to your maximum heart rate. You can use this value as HR max when setting sports zones.
6. Cool down for at least 10 minutes.
Performing a maximum heart rate test in the field without sufficient preparation is a sure way to put the body under maximum stress. If you are not sure about your preparation, please consult your doctor before taking the test.