What is your max heart rate? In a previous blog post, we went over the heart rate zones so here’s three ways to calculate max heart rate. Some do require heart rate monitor.
The Fox Formula
This is the age old way to calculate your max heart rate. This isn’t the most accurate but it’s easiest method.
Max Heart Rate (MHR) = 220 - your age
Heart rate reserve (HPR) = Max Heart Rate - Resting Heart Rate
To find your target heart rate zones:
(your HRR x .6) + your resting heart rate = bottom on your fat burning zone
(your HRR x .7) + your resting heart rate = top of your fat burning zone and the bottom of your aerobic zone.
(your HRR x .8) + your resting heart rate = top of your aerobic zone and the bottom of anaerobic zone.
(your HRR x .9) + your resting heart rate = Top of your anaerobic zone
Do it yourself
For this method you’ll need a heart rate monitor (either a chest strap or watch) and an app that connects to your heart rate monitor to record all your data. RunKeeper is one of our favorite app that tracks your heart rate but there are tons of options out there for you that are great.
1. Go out to a track and run as hard as you can for as long as you can while recording your heart rate the whole time with a watch or chest strap.
2. After, go and look at the data to see what your highest heart rate was at, this will be your Max Heart Rate.
3. Next calculate your heart rate reserve and your heart rate zones by using the formulas above.
The most accurate method is a stress test. These are most commonly done at a doctor office, where they will record our heart’s electrical activity. Stress tests can also be done at some fitness centers and even some running stores.