How to Test Max Heart Rate #shorts

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Do this test to find your Max Heart Rate:

3 Minutes: 1.7MPH 10% incline
3 Minutes: 2.5MPH 12% incline
3 Minutes: 3.4MPH 14% incline
3 Minutes: 4.2MPH 16% incline
3 Minutes: 5.0MPH 18% incline
3 Minutes: 5.5MPH 20% incline
3 Minutes: 6.0MPH 22% incline

📊 Track your heart rate (at the end of each stage if you’d like more metrics to track progress) and continue as long as you can.

If you push yourself enough, you should reach max heart rate for the last minute or so of the test and see that your heart rate just won’t go up any higher.

📈 It’s important to do this in 3 minute stages, because it takes time for your heart rate to “catch up with” the demand of the activity.

If you start with stage 4 or 5 you may run to fatigue without hitting max heart rate.

📝 Now of course, be safe with this. If you haven’t exerted yourself hard for a long time, then it might be best to just stick with the 220-age estimate for at least a few weeks and build up some fitness first.

But if you’re able to perform the test safely and get your individual max heart rate then you can more accurately use heart rate zones (ex: zone 2 60-70% training) individualized to your true rather than estimated max heart rate.