Help predicting Max HR

Triathlon Forum
1

I’ve never really looked to much into this, I’ve usually used the subtract age method.

However today I did a 3k race/fit.test. Was planning to take it easy as it wasn’t on my schedule, but as always when you get a number pinned to your chest you can’t help yourself.

I know that you are supposed to be fully rested for these things, but I was fairly happy with my effort. When I checked my heart rate after the race it told me avg was 175 and max 193 and my time 11:14. Was opting for 11 flat but I lost a few seconds at the turning point (1500m). I did feel that I could continue at this pace for a couple more k’s.

I do not consider myself a very strong runner, but I am interested in what my max HR would be. Can I predict it from this result, even though I still had energy to go on after I crossed the finish line? Or should I do some 4x4min intervals and take an average there when I am completely exhausted?

2

bump
.

3

Why do you care? Your “max HR” is useless since it doesn’t tell you anything about your fitness or potential. You should be much more interested in your LTHR and HR at VO2max. LTHR can be estimated fairly well with a simple field test for both bike and run (they will be different). VO2max requires some formal lab testing and while interesting isn’t absolutley necessary. Once you have your LLHR you can easile determine appropriate training zones and you’ll be on your way to more effective training.