It is very important when creating a training plan for a long distance race to know the MΗR of the athlete for whom it will be intended. Based on this, during training we are given the opportunity to work on different loads depending on the adaptations we want to achieve in the body.

In the test to find the maximum heart rate (MHR), the use of a chest heart rate belt is recommended as it provides greater measurement accuracy, compared to the wrist oscilloscope that many sports watches have.

The test to find the MHR should be performed on a route without elevation changes. It should also be at least 2.5km long and there should be no obstacles that could interrupt or disrupt the rhythm of the run during it. Ideally, it should be performed on a track field.

Test execution procedure

• 10' warm-up, running drills and 4 strides.
• The distance, when the test is completed, shouldn't be less than 1600m and greater than 2500m.
• The pace for the first 400m is slow, about the pace of the warm-up. After 400m, without stopping the effort, the pace should be increased by 3s for every 200m covered and after 1600m by 2s for every 200m covered. The test ends when it is not possible to increase the pace any further. At that point the body will have reached its MHR. Particular attention should be paid to the pace at which the test begins
• 10 minutes cool-down and stretching.
• From the watch's statistics, we see the MHR that the body has reached during the test.

When the test is finished, the HRV and running paces must be matched to the heart rate zones from the tab «training plan for a 10km race over 45'», so that workouts are performed based on running paces.

Finding laps to measure MHR