How do I do this, calculate heart beat when sleeping / puking my guts up half way up the steepest hill?
Yup pretty much.
Rest HR take before getting out of bed after a stress and drink free day.
Max puke your guts and then a bit more. Worth checking it for a couple of seconds after you stop as it might rise a little bit more.
The 220-age style guestimates are as accurate as trying to estimate hair colour. For instance the last 10K I did my avg HR was 178 going to 192 at the finish, but the 220 thing would says the max posible is 176. There’s a few other similar equations, but they all give similarly inaccurate results.
Just had a look on wikipedia and spotted this which sort of highlights the problem
Various formulas are used to estimate individual maximum heart rates, based on age, but maximum heart rates vary significantly between individuals.[5] Even within a single elite sports team, such as Olympic rowers in their 20s, maximum heart rates can vary from 160 to 220.[5] This variation is as large as a 60 or 90 year age gap by the linear equations given below, and indicates the extreme variation about these average figures.