Max heart rate

[Aspidistra]

Not being funny (I rarely am, after all) but how do you know you never found it? Wouldn't it be safe to assume that the highest you achieved was your maximum?

1. After a couple of attempts where I got wildly differing results I chucked it in. Whereas the 10k method came within 2 beats a minute over 3 races, then over the months as I got fitter it increased in line with the training I put in.

In the distant days of proper training (improper is so much more fun), I did a max test of 2 x 800 flat out, with about 30 secs in between. I then added a couple of beats, on the scientific basis that if someone with an axe (or JJ since you mention her) had been chasing me then I could probably have squeezed out that extra bit of effort.

2. I opted for a test over 90 mins (3 x 10k) rather than 4 mins. More scientific.

I have found my greatest all-round improvement comes from a more mixed approach of 1 LT session, 1 track session at 3k pace, 1 long run, and steady/recovery runs to make up the numbers.
I find that a few 40 mile weeks of 4-5 days of that does the world of good but that more than this knackers me out.

3. I'm not that much of a lightweight , but I benefit from a mix too, ideally 1LT, 1 medium recovery, 1LT (or race), 1 long recovery. We all benefit from different types of training. An LT and a long run being the foundation.