If You Die Doing This Test, Don’t Blame Me!
How do you test for maximum heart rate?
This question came up in response to my review of the sports science methodologies being used at Petchyindee Muay Thai in Bangkok…
Keeping it short and sweet, here’s my favourite approach to testing for maximum heart rate (so you know what percentage of maximum you’re really working too).
Maximum Heart Rate Test
~ Disclaimer – if you die doing this test, don’t blame me! ;) ~
After 5-10 minutes warming up, it’s as simple as putting on your hear rate chest strap, start recording heart rate, and carry out the following at flat-out 100% maximum intensity:
1. Sprint running (ideally up an incline) or pad work for 2mins, with 1 min rest – check max heart rate)
2. Sprint running or pad work for 2mins, with 1 min rest – check max heart rate, is it higher? If no, record this as your maximum heart rate, but if yes, go again!
3. Sprint running or pad work for 2mins, with 1 min rest – check max heart rate, is it higher? If no, record this as your maximum heart rate, but if yes, go again etc, etc!
This is a very strong training stimulus!
It’ll take your body longer to recover from this than you realise. To be productive, don’t plan to too much else in the way of other training on the same day.
This format is also what Joel Jamieson calls “Cardiac Power Intervals”, and something I use in my online program as you get closer to a fight. As a training method, it’s to be used sparingly, and at the right time.
Connect The Dots: Your Muay Thai Performance
Knowledge is powerful—but only when it fits into a complete system.
The 5-minute Performance Scorecard shows:
✓ How this piece fits your overall training puzzle
✓ Which areas need immediate attention
✓ Your personalized next steps for improvement
Take the free assessment to see exactly where you stand.
Don Heatrick
Founder of Heatrick Muay Thai Performance
Don Heatrick is a Level 4 Strength & Conditioning Coach and former pro Muay Thai fighter who helps practitioners turn limited training time into real Muay Thai performance gains.
With 25 years of Muay Thai coaching experience and an engineering background, he creates systematic, science-backed Muay Thai performance programs that cut through the confusion and deliver real progress without burnout. Learn more about Don’s approach →
Follow Don Heatrick on YouTube:
