Max heartrate test

Every program worth its salt will have the athlete train with a specific heart rate depending on the purpose of the workout (VO2Max/lactate threshold). This number depends on your max heart rate (MHR) and knowing what your MHR is will help you optimize your training as a result.

Begins with that you find out you theoretical maximum heart rate with this formula: 210- (0.5 x age). This is to have some idea of ​​where you are in the various intervals later on. You write down the pulse after each 4-minute interval to keep track of the rise in the intervals

 

15 minutes warmup  with increasing pace, and some rushes in the end

4 minute increasing jogging, take note of you pulse afterward (80% of your  theoretical max HR)

3 minute active rest (slow jog)

 

4 minute jogging increasing with higher pulse than the last, note your pulse afterwards (85%)

3 minute active rest (slow jog)

 

4 minute jogging increasing with higher pulse than the last, note your pulse afterwards (90%)

3 minute active rest (slow jog)

The last interval is a bit different, with 100% rum at the end.

3 minutes increaseing jogging

Last 30 seconds run as fast at you can for as long as you can, (preferable with a small hill)  (100%)

 

Make sure that you look at you heart rate meter 5 seconds afterward due to the oxygen debt to increase your pulse.