2. Londeree and Moeschberger (1982): among the first to determine that 220-age is not accurate. They suggest this instead = 206.3 - (0.711 × Age)
More on L & M (1982):
b. Heart rates while swimming are significantly lower than on treadmill.
c. moderately trained individuals will have an HRmax slower than a sedentary individual.
This study helped me to understand my own change and I begin to understand how older person will perform stronger in longer races.
4. Jackson et al. (2007) says = 206.9 - (0.67 x age)
5. Whyte et al. (2008) came up with endurance and anaerobically athletes:
Male = 202 - (0.55 x age)
Female = 216 - (1.09 x age)
HRM Max Test:
1. You need to be fully rested.
2. Run 5mins at moderate pace to warm up.
3. Run 4mins all out, active recovery 3mins (walk, slow jog)
5. Your MHR or HRMax is at your 3rd or 4th sets. The HR that can't go up anymore, no matter how hard you run.
6. 5mins recovery.