Question

how can you determine your testing heart rate and estimate your hour max hr

Answer 1

I’ll assume by “hour max hr” you mean your maximum heart rate (HRmax). Here’s how to estimate HRmax and how to test it safely, plus how to choose a “testing” or target heart rate for training.

1) Common quick estimates for HRmax
- 220 − age (simple, widely used; ±10–12 bpm error common)
- Tanaka: HRmax ≈ 208 − 0.7 × age (more accurate across ages)
- Gulati (women): HRmax ≈ 206 − 0.88 × age (recommended for many female populations)
- Inbar: HRmax ≈ 205.8 − 0.685 × age

Example (age 40):
- 220 − 40 = 180 bpm
- Tanaka: 208 − 0.7×40 = 180 bpm

2) Direct (best) way — measure HRmax with a maximal test
- Preconditions: healthy, no cardiovascular disease or symptoms, not on HR‑lowering meds (e.g., beta blockers), clear with your doctor if unsure.
- Equipment: reliable heart-rate monitor (chest strap is most accurate), stopwatch.
- Protocol (field-based treadmill or outdoor run is common):
1. Warm up 10–15 minutes including some light running and strides.
2. Start at an easy pace, then every 1–3 minutes increase the intensity (speed/incline or power on a bike) so effort rises steadily.
3. Continue until you reach volitional exhaustion (cannot maintain pace). The highest stable HR recorded in the final 10–30 seconds is your measured HRmax.
4. Cool down slowly.
- Alternatives: graded exercise test in a lab under supervision (most accurate and safest for higher risk people).

Safety notes: stop if you feel chest pain, dizziness, severe breathlessness, or unusual symptoms. Don’t perform maximal tests when ill or dehydrated.

3) Submaximal tests (if you can’t/shouldn’t do a maximal test)
- 3-minute step test, YMCA bike test or Cooper 12‑minute test estimate fitness and can be used to estimate HR response but will only predict HRmax indirectly and less accurately.
- Use perceived exertion and conservative calculations if on meds.

4) Using HRmax to calculate training targets
- Percent of HRmax zones (simple):
- Low: 50–60% HRmax
- Moderate: 60–75% HRmax
- Hard: 75–90% HRmax
- Karvonen method (heart rate reserve, more individualized):
- HRR = HRmax − resting HR (HRrest)
- Target HR = HRrest + % × HRR
Example: age 40, HRmax 180, HRrest 60, want 70% effort → HR = 60 + 0.70×(180−60) = 60 + 84 = 144 bpm.

5) Practical tips
- Use a chest-strap monitor for max tests; wrist sensors lag or miss peaks.
- Take a resting HR after waking (lying still) across several days for an accurate HRrest.
- Formulas are estimates; measured HRmax from a maximal test is the gold standard.
- If you take heart-rate–lowering medication, speak with your clinician — percentage targets and formulas will be unreliable.

If you want, tell me your age, resting HR, and whether you can do a maximal test (and any medications/health issues) and I’ll calculate estimated HRmax and example training targets for you.