Maximum Heart Rate
As exercise intensity increases, so does your heart rate. Your heart rate, which is conventionally measured in beats per minute (bpm) can therefore be used as an indicator of exercise intensity.
How do I measure my maximum heart rate
Your maximum heart rate does not vary much with your fitness. (Your resting heart rate, by contrast, does.) Your maximum heart rate falls as you get older.
The best way to test your maximum heart rate is to do a running test which you can do on a track, in a park or on a treadmill. You should not do this without medical advice if you are over 50, if you are obese, or if you have any history of heart problems.
After warming up, run at an even pace for three minutes, as fast as you can. Jog for two minutes; then run again for three minutes as fast as you can. Your maximum heart rate is the maximum level reached during the second 3 minute run.
How can I estimate my maximum heart rate from my age and sex?
There are several different ways to estimate your maximum heart rate, based on your age and sex. The best known are:
| Formula | Men | Women |
| Age adjusted | MHR = 220 – age | MHR = 226 – age |
| Ball State University | MHR = 214 – (0.8 x age) | MHR = 209 – (0.9 x age) |
| Londeree & Moeschberger | MHR = 206.3 – (0.711 x age) | MHR = 206.3 – (0.711 x age) |
| Miller et al | MHR = 217- (0.85 x age) | MHR = 217- (0.85 x age) |
Please note that there is a wide margin of error around each of these estimates, of up to 15-20 beats per minute.
Why is my maximum heart rate different for different sports?
Your maximum heart rate will be different in different sports, because you use different muscle groups. Running uses the largest muscle groups in the body and so has usually causes the highest maximum heart rate. If you are cycling, you may experience a maximum heart rate about 5 – 10 beats per minute lower than in running. You should carry out a maximum test for your sport.
What is unclear is if max hb means anything. I have a resting rate of
Of about 60 but it is almost impossible fo me to get my rate over 140.
I am 61 yrs old but during a vigorous workout my rate stays in the lower
120′s. Does this mean I’m unhealthy?
I have the issue of when I do a training run at my race page my heart rate is around 130 to 140.
when I enter a race for the same pace, over a similar terain, my rate is 140 to 150. I am 60 years of age.
is it just excitmet of the race environment or should I train more?
I am 50 and therefore should have a Maximum heart rate of 170. However, I often exceed that on a run (a 2 mile run recently got to 174 and when training in the gym the other day I got to 176). I check my heart rate at rest last week and it was 54. I’m obviously a high beater, so is there another way to calculate my maximum as traditional 220 – age type calculations don’t seem appropriate for me.
Also, is this something I should be concerned about?
I am 59, and today I did 3.6 Km on the treadmill at avarious speeds betweent 11 and 13.2 kph. My average HR was 156, the highest 171. I have to say that sounded scary. I finished my 3,6 Km in 17 m 36. I have to say, The treadmill is without doubt a sight easier then running on the Thames towpath in the Kingston Park Run!