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…

…And this week I’ve been buried under a LOAD of work, moving my website domain over to new hosts in preparation for something big coming soon (cheeky teaser) – so I’m afraid I’ve not had time to put together a full video for you this week.

In fact, if anyone says “SQL Database” to me right now, I’d likely punch them!

But to return the subject…

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).

MAX 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.

Don Heatrick BSc. (Hons) Level 4 Strength & Conditioning Coach, Muay Thai Coach

Don Heatrick

Founder of Heatrick Strength and Conditioning

Don Heatrick is a family man from the UK, former mechanical design engineer, European Muay Thai silver medallist, former pro Thai boxer (ranked 4th in UK while aged 40-years), and the go-to expert on Muay Thai performance training with over 25 years of coaching experience.

Don helps ambitious fighters & coaches take their game to the next level by bridging the gap between Strength & Conditioning, Performance Science, and Muay Thai.

Follow Don Heatrick on Instagram: https://www.instagram.com/donheatrick/

FREE VIDEO COURSE | THE SCIENCE OF BUILDING CHAMPIONS

The Science of Building Champions video series

The science of building a Muay Thai champion’s strength & conditioning, which results in…
  • Fastest possible short-term progress
  • Maximum long-term progress
  • More efficient movement patterns
  • Better technique
  • Relentless endurance (never gas out)
  • Reaching athletic potential as quickly and efficiently as possible (without wasting time on things that aren’t worth doing)
  • Free up more time for technical training AND life!
  • The Optimum 12-Week Fight Camp
GET INSTANT ACCESS NOW!