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How can I calculate accurately my maximum heart rate?
The most common query we receive is regarding heart rate bands. Most people say that when they are training on the heart rate recommended they feel that they are not getting a hard enough work out.
The problem is that the recommended heart rate bands are based on the formula that maximum heart rate = 220 - age but this gives you an average figure. The size of the average family in Britain is 2.2 children but I don't know anyone who has 2.2 children. No doubt there is someone who actually has a maximum heart rate of 220 - age, most likely some yak farmer in Outer Mongolia. So for all you non-yak herders in suburbia, I am going to tell you how to determine your own maximum heart rate, or MHR as it is known in the trade.
First of all a word of warning, you should be fit and healthy before you carry out this procedure. You should not have drunk alcohol in the previous 24 hours nor have drunk strong tea or coffee in the previous 3-4 hours.
You will need a Concept 2 Indoor Rower and a heart rate monitor and interface. Run through your normal warm up routine and when this is done you are ready to start. Set up the monitor by first pressing READY+TIME and using the set digits, set the split time to 1:30.
With the main display set to 500m split time, row for 1m 30secs at a heart rate that does not exceed 140 b.p.m
Increase the power by 25 watts and continue for another 1m 30secs. Continue increasing the power by 25 watts each 1m 30secs until you blow. (The conversion chart from 500m split time to Watts is in the appendix of our Training Guide, found online at http://www.concept2.co.uk/guide/guide.php?article=watts_conversion ).
By pressing recall you can read off your heart every 1:30 and you can record the highest figure, which will be your own MHR.
If you don't have an interface then you will need someone to help you by recording the heart rate from the wrist monitor.
When you have found your own MHR, you can amend the programme, substituting your own figures for the training percentages indicated. You will also know why we didn't think it was a good idea to encourage everyone to attempt this test!
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