Heart Rate Zones

bledington

Hi,
I'm 43 and have been back cycling for two years and did a couple of sportives last year ( very slowly !)

This winter I want to treat my training a bit more scientifically. so ..

My rule of thumb max heart rate should be 177 bmp (220 - age)

On a controlled test on the turbo trainer my HR peaked at 196 bpm (there was vomit involved!)

The question is : should I calculate my HR zones based on 177 ( too easy) 196 ( too hard ) or take a more conservative max value of somewhere in the middle ?

Matt the Tester

err i wouldn't use that rule of thumb mate a few of my mates how proved to me why it usually isnt so good as you get older..

50 year old - 220HR / 170 max (allegedly) and he could get his HR above that quite easily..

Alex_Simmons/RST

bledington wrote:

Hi,
I'm 43 and have been back cycling for two years and did a couple of sportives last year ( very slowly !)

This winter I want to treat my training a bit more scientifically. so ..

My rule of thumb max heart rate should be 177 bmp (220 - age)

On a controlled test on the turbo trainer my HR peaked at 196 bpm (there was vomit involved!)

The question is : should I calculate my HR zones based on 177 ( too easy) 196 ( too hard ) or take a more conservative max value of somewhere in the middle ?

Doesn't sound too controlled if you vomited but at least you know you tried hard!

use your recorded max, provided that:
- you are confident the data recorded isn't anomalous (e.g. contains an erroneous spike, best if you examine the HR plot as these are relatively easy to spot)
- it is reasonably repeatable (i.e. on very hard efforts your HR getting up towards that value)
- the training levels feel about right compared to the zone you are targeting