How I Increased My Max Heart Rate To 194

New PB! I’m happy—but not happier than yesterday.

Same body. Almost the same as last week.

So why the excitement?

Because the process works. And I love the effort.

Why max heart rate matters?

It’s tied to VO2 max, cardiovascular fitness, and heart health—key markers for longevity.

The higher the number, the longer and more active your years will be.

But 194 isn’t crazy high.

Max HR varies for everyone—shaped by genetics, fitness, and age. Even device accuracy and position* influence it.

Some people compare numbers like they do cars.

Or body parts.

Don’t be that guy.

Max HR is just one piece. And we’re building the whole puzzle.

The real win?

Loving the process.

Passing through the hard moments when your lungs burn, and your body screams to stop.

I might not hit a new PR soon.

But I’ll still be happy—because I put in the work.

And the heart beats.

Want to increase your max heart rate?

Imagine your heart is a little engine.

To make it stronger:

• Fast bursts: Run super fast for a bit, then walk to catch your breath.
• Long runs: Run for a longer time, but not super fast.
• Keep running: Do this lots of times, like every day!
• Be safe: Don’t run so fast you feel bad.

Now change run to anything you like.

But make sure it’s a consistent activity like cycling, or rowing.

What worked for me?

My weekly routine:

• Extended Zone 2 cycling: 45 to 75 minutes of steady cycling, 2-3 times a week, to build a strong aerobic base
• Post-cardio max effort bursts: 5 minutes of all-out intensity after my cardio sessions, pushing my limits
• High-temperature sauna: Multiple rounds in the sauna, enduring high temperatures to enhance cardiovascular resilience, 3-4 times a week
• Intense interval training: Weekly interval sessions, like 4 minutes at maximum effort followed by 4 minutes of recovery, repeated 4 times, to boost peak performance

Short on time?

Maximize your gains by pairing extended Zone 2 exercise with a final 5-minute, max efforts.

It’s a potent workout in minimal time, while being gentle enough for those just starting out.

Take care of your heart so it can take care of you.

* Data accuracy varies by device and its position on your body:

Note:

I track my data using a Whoop 4.0 and a Garmin Instinct Solar 2 (with training readiness).

The Whoop gets rotated on my biceps, and the Garmin is worn two fingers above my wrist bone, sometimes a little higher.

Got insights or burning questions? Drop them below—I’d love to hear your take!