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.