Originally Posted by khackney
The instructions for doing the max heart rate test are simple:
Find a long hill and run three 3-minute intervals up it.
The first interval should be at 35 beats less than your estimated maximum heart rate.
The second interval is at 25 beats less than max.
The third interval is a bit different: The first minute-an-a-half is run at 15 beats under max; during the second half, gradually increase the effort for one minute, then go all out for the last 30 seconds.
Repeat the third interval if you feel you didn't go hard enough the first time.
Measure your actual max as you finish the final efforts.
Ok so if I read this right I find a hill and run it for 3 min with my heart rate at 155 BPM (220-age 30=190-35=155)
Then run it at 165 for 3 min (any rest in between?)
Then run it at 175 for 1.5min (not sure I can keep this one going for 3 min) and then push for the rest of the 3 min until I hit some undetermined max?
I think this will pretty much kick my butt but I am willing to give it a shot. Now the real question: how much different is this number going to be from 220-30 (well 31 really Sept 6th b day)?