What You'll Need:
Functional Threshold Heart Rate Test for CYCLING or RUNNING
The following test can be done either for running or for cycling. Because your body will respond differently to the type of activity you're doing, you'll want to perform this test both when you're running and when you're cycling.
Unlike the max heart rate tests described in the next section, the functional threshold test does not require you to go "all out," searching for your highest intensity. In fact, if you thought about your effort on a scale of 1 to 10, you'll be shooting to maintain an 8 during the majority of this test. Here's how it works.
Max Heart Rate Test for RUNNING
We will start with a few max heat rate test for running. Please keep in mind that the best way to find your max heart rate for running, is in a lab with a cardiologist. If that's not an option though, and your in relatively good health, you can try one of the tests below.
OPTION 1 -The 800 Meter Max Test
Polar makes an awesome heart rate monitor and they've developed a administered max heart rate test. You can get the instructions here!
Max Heart Rate Test for CYCLING
Like finding your max heart rate for running, finding your max heart rate for cycling is best done in the lab under the supervision of medical professionals. However, if you are planning on doing it yourself, there are some simple tests that will predict a fairly accurate max heart rate. Your cycling max heart rate will likely be 5 or more beats per minute lower than that of your running max heart rate.
OPTION 1 -The Get on Your Bike & Ride Into the Pain Cave Test
Yep, this one's simple!
Ken Presutti is a certified ChiRunning instructor, ACE Personal trainer, Spinning instructor, and coach. This blog is a mix of new articles and posts from his original blog, Overkill is Underrated.