5 x 1-Mile Test

A max effort run test to determine heart rate zones

Warmup

  • 20 minutes of easy jogging to a track, at the track, or on a flat mile stretch of road

The Test

  • Wear your heart rate strap

  • Run 5 x 1-mile (1600m) repeats with exactly 1-minute rest. Effort is AS FAST AS YOU CAN, treating each mile as your last

  • After each mile, Record: Ending Heart Rate, Average Heart Rate, and Mile Time

  • Pro tip: If logging with a running watch, hit your Lap Button (bottom right) to mark the start of each mile

Warm down

  • 10-15 minutes easy jogging

Results

  • Send me your Average and Ending Heart Rates and Mile Times, and I will gladly give you my interpretation of where I would put your heart rate zones