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220 - Age for maximum heart rate is one of the worst myths in sports. Your maximum heart rate may be less than 179, or it may be much more. For example, I am currently in my late 40's, and I regularly hit in the high 190's on hill sprint cycling workouts. There are various step tests and self administered tests that you can do outlined on the web, I would ...


I agree with doing a self-administered test. The tough ones aren't fun, but you'll know the truth. Run a 5k race or time trial hard, running the last 1k-800m increasingly faster. Sprint hard to the end. Find a long, hard hill (e.g., ~2 minutes from bottom to top). Run up it 2-3 times. Push hard as you get to the top. Run 2km on a track, increasing pace ...

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