Your Maximum Heart Rate is individual to you. Therefore it should be pointed out that the maximum heart rate for a 77 old is not a uniform number. We can however offer a calculated estimate based on a number of different maximum heart rate equations which can be found in our maximum heart rate calculator.
Can you carry out a maximum heart rate test?
The best way of getting your maximum heart rate tested is in a lab. It is a controlled environment where tests can be conducted accurately and more importantly, safely.
If that is an option not available to you based on cost or location, you can perform a maximum heart rate test in the field, which will give you a good idea of what yours will be.
How to carry out a maximum heart rate field test
Firstly, you should never conduct this field test without consulting a doctor and being physically prepared to exercise maximum effort and stress on your body.
The method for measuring your maximum heart rate is quite simplistic. Push yourself until your heart beats as fast as it can. You should perform a warm up before starting the test and you should have someone with you just in case of an emergency. The test process is as follows:
- Find a hill that will take at least 2 minutes for you to run up.
- Run up the hill for 2 minutes at a pace you can hold for 20 minutes.
- Return to the bottom and repeat the climb for two minutes at a pace you can hold for 3km.
- Finally, repeat the exercise at a pace you can sustain for only one minute. You will be only running half the distance of the first two climbs.
What are the different maximum heart rate equations?
The most well known equation for calculating maximum heart rate is 220 – Age. Therefore if a person is 45 years old, the equation suggests that their maximum is 220 – 45 = 175 beats per minute. Some of the other equations listed below may provide a better estimation though.
In addition to 220-age, the other equations for calculating maximum heart rate are as follows:
Dr Martha Gulati et al
A formula for peak heart rate in women which is 206 – (0.88*age)
Londeree and Moeschberger
This study looked into a number of variables affecting heart rate based on age, sex and level of fitness. The concluding equation was 206.3 – (0.711 x Age)
Miller et al
This study proposed a max heart rate formula of 217 – (0.85 x Age)
Jackson et al
A US study in 2007 identified the maximum heart rate reflecting age is 206.9 – (0.67 x Age)
Whyte et al
A UK based study in 2008 offered the following equations 202 – (0.55 x Age) for men and 216 – (1.09 x Age) for women
It is widely accepted that these equations are not an accurate measure of the maximum heart rate of most people. They can be out by plus or minus 10-20 bpm. A huge variation.
What is the maximum heart rate for a 77 year old?
The following maximum heart rates are a guide only based on the maximum heart rate equations.
| Maximum heart rate for a 77 year old | ||||||
|
220-age |
206-(0.88*age) Women | 206.3-(0.711*age) | 217-(0.85*age) | 206.9-(0.67*age) | 216-(1.09*age) Women | 202-(0.55*age) Men |
| 143 | 138 | 152 | 152 | 155 | 132 | 160 |
Conclusion: The benefit of understanding your maximum heart rate
Understanding your maximum heart rate opens up opportunities in your training to work more efficiently. Once your maximum is known, you can then start to train in the different heart rate zones, which will benefit your running economy when done correctly and make you a stronger runner.
In addition, even if you choose not to undertake heart rate zone training on a regular basis, just knowing what the rate of perceived exertion feels like for each heart rate zone, will help you keep your easy efforts genuinely easy, which make up the bulk of the running for most long distance training plans.
