Calculating Max Heart rate
feisty
Posts: 161
I have started wearing a HRM for the first time.
I am 39 so according to the 220-age formula my max heart rate should be around 181. I used that to automatically calculate my zones on Strava. I realise these calculations are approximate but it is all I had to go on.
I did a sportive yesterday (2hr 45 mins of riding) and pushed it quite hard and averaged 165bmp. This led to my heart rate being in zone 4 for 68% of my ride. I suspect this means my zones are wrong (i.e. actual max heart rate is higher than 181) as one would normally expect to spend the majority of a hard ride in zone 3 I think with peaks in zone 4 where you were really pushing it?
Is there a better formula to use or is there a more accurate way of calculating maximum? Maybe I just need to go to the hardest hill near here (probably Yorks Hill) and go up as hard as I can and see what the reading is?
I am 39 so according to the 220-age formula my max heart rate should be around 181. I used that to automatically calculate my zones on Strava. I realise these calculations are approximate but it is all I had to go on.
I did a sportive yesterday (2hr 45 mins of riding) and pushed it quite hard and averaged 165bmp. This led to my heart rate being in zone 4 for 68% of my ride. I suspect this means my zones are wrong (i.e. actual max heart rate is higher than 181) as one would normally expect to spend the majority of a hard ride in zone 3 I think with peaks in zone 4 where you were really pushing it?
Is there a better formula to use or is there a more accurate way of calculating maximum? Maybe I just need to go to the hardest hill near here (probably Yorks Hill) and go up as hard as I can and see what the reading is?
0
Comments
-
I have started wearing a HRM for the first time.
I am 39 so according to the 220-age formula my max heart rate should be around 181. I used that to automatically calculate my zones on Strava. I realise these calculations are approximate but it is all I had to go on.
I did a sportive yesterday (2hr 45 mins of riding) and pushed it quite hard and averaged 165bmp. This led to my heart rate being in zone 4 for 68% of my ride. I suspect this means my zones are wrong (i.e. actual max heart rate is higher than 181) as one would normally expect to spend the majority of a hard ride in zone 3 I think with peaks in zone 4 where you were really pushing it?
Is there a better formula to use or is there a more accurate way of calculating maximum? Maybe I just need to go to the hardest hill near here (probably Yorks Hill) and go up as hard as I can and see what the reading is?
The only true way to find your true Max HR is to do a test. There is plenty of advice online to help you with a Max HR test protocol0 -
I've got a twin brother. We both have a similar level of fitness and both cycle as much as posible. Why do I mention this? Because it proves how unreliable it is to calculate max heart rate based on a forumula as he is able to generate far higher heart beats for minute than I am.
If you want to know your max then I'd forget formulas, I'd get on my bike, find a hill and go all out up it. If you ride belong your limit you should be able to max out your heart rate.0 -
Why do you want to know your max?
It's not a good guide for setting training zones any way.
Have a look at the Carmichael test, for me, that's been quite close (with 1bpm) of actual lab testing of Anaerobic Threshold Heart RateInsta: ATEnduranceCoaching
ABCC Cycling Coach0 -
Formulas don't work most of the time for long term athletes as they are based on population averages, so ignore them...
Best search for advice on Google, lots of of different ways of doing this yourself, all involve pain
Max HR can be sports specific too.
Much more important is your anaerobic threshold (and aerobic threshold) Best measured in a lab with expensive kit, but can be estimated yourself too.
Put simply: Your anaerobic threshold (can be called lactate threshold) is the point where you transition from hard (v. hard?) but sustainable effort to sprint type effort which you can only sustain for a short while. British Cycling HR Zones are based on this. Up to 'threshold' is level HR Level 4 and above is Level 5. Level 2 is just above the aerobic threshold. Most coaches recommend mostly training (different to riding with your pals) at level 2, lots of this, and some at Level 4, and a tiny bit at level 5.
Level 2 (Endurance) training stresses your type 1 slow-twitch aerobic muscle fibres.
Level 4 (Threshold) training develops the fast-twitch type 2a muscle fibres.
Level 5 (Anaerobic) - short Speed & Power stuff, uses the fast-twitch type 2b fibres.
Just stay away from level 3 in training as it doesn't really focus on anything specific. Read some coaching books or hire one if you want to know more http://www.fachwen.org
https://www.strava.com/athletes/303457
Please note: I’ll no longer engage deeply with anonymous forum users0 -
My advice to you is don't get obsessed with training with a HRM and worry too much about zones etc. It can all get a bit obsessive and joyless. By all means do one of the tests to ascertain your lactate threshold heart rate (LTHR) and maybe set aside one session a week to train to this may be beneficial.
As stated by others, the formula for max HR based on age is a nonsense. It can be interesting to know what your max HR is but testing for this can be very painful and depending on your age and/or physical condition, positively dangerous.
I still wear a HRM at times if I think I am going to have an arduous ride so that I can control my performance and not go too hard (mainly on long climbs). I also use it when I am training during the Spring/Summer for 2x20 interval sessions once a week.0 -
When someone converts from degC to degF by doubling and adding thirty, do you tell them it's nonsense as well?My advice to you is don't get obsessed with training with a HRM and worry too much about zones etc. It can all get a bit obsessive and joyless. By all means do one of the tests to ascertain your lactate threshold heart rate (LTHR) and maybe set aside one session a week to train to this may be beneficial.
As stated by others, the formula for max HR based on age is a nonsense. It can be interesting to know what your max HR is but testing for this can be very painful and depending on your age and/or physical condition, positively dangerous.
I still wear a HRM at times if I think I am going to have an arduous ride so that I can control my performance and not go too hard (mainly on long climbs). I also use it when I am training during the Spring/Summer for 2x20 interval sessions once a week.
220-age is not "nonsense", its an approximation. And a fairly good one that, for most people. For the OP, if its close, the various thresholds will be a bit closer. I mean, in any real-world workout, how accurately can you control HR anyway? Within 5-10bpm anyway.0 -
220-age is not "nonsense", its an approximation. And a fairly good one that, for most people.
No idea why you think that. Most 'trained' riders I know have a 220 figure around 15-20bpm different from their actual MHR, myself included. To anyone who actually trains by HR, that could mean your training zones are out by pretty much an entire zone.
But if you're happy with that, then it's ok...0 -
I think its a reasonable starting place, though personally I go on the avg. of all the different formula as a start point. You'll be amazed how many PTs go on 220-age and VO2 Max as 15 x (maxHR / MinHR). these aren't bad starting points, but you are better adjusting your zones based on your real world experience. Just go bollox out on a short ride, ideally up a hill and see where you max. You'll probably get to within 3-5bpm of your max, if you don't actually hit it.
Zone 3 "tempo" is pretty good for burning kcals if you are time crunched. Its also not a bad place to be during the colder months when its... well.. cold0 -
You'll be amazed how many PTs go on 220-age and VO2 Max as 15 x (maxHR / MinHR).
You'll also be amazed just how many PTs are completely fkin clueless when it comes to stuff like this.0 -
Ride up a really steep hill so that your putting in max effort just to get to the top, just when you think you can't take any more, stand and sprint. You'll get your max HR reading then
0 -
As above hit a big hill hard as you can. You must keep going till your legs fall off.0
-
And then repeat it another few times until you start to black out. Make sure to have a friend there to shout at you and pick you up as you fall....0
-
As I'm going to get the TT out of the box shortly (I won't if its still sunny) then I thought it prudent to do a revised HR max test this morning.
Based on the formula 220-38 (age) my max should be 182 however this mornign it maxed out at 192bpm.
Does this mean the formula is inaccurate or is my heart fairly fit for my age? I don't know as I'm a tad overweight as it is.
According to BC I was just in the "tempo" zone as an average for the ride, I'm assuming this is a good zone for an hour ride in the morning before work supplemented by a longer slower ride at the weekend?Advocate of disc brakes.0 -
Based on the formula 220-38 (age) my max should be 182 however this mornign it maxed out at 192bpm.
Does this mean the formula is inaccurate or is my heart fairly fit for my age? I don't know as I'm a tad overweight as it is.
It means the formula is (clearly) inaccurate, and it also means that your max is 192. Nothing else can be inferred from it.0 -
It certainly doesn't mean you're fit.
if everyone plotted their calculated max and actual max on a scatter graph, we'd see the vast majority of blobs would be close to the formula. Probably (and I'm guessing) the 75%ile at least, would be within 5% of the figures.
The difference between a fit person and an unfit person hitting above max is the fit person wont feel as bad doing it, can hold it for longer and they are less likely to collapse and die after. Unless they are uber fit and then they might.
The old fitness thing is a bit of bell curve, once you get right up there at the top, there are all sorts of problems.
I work with a guy who has very high blood pressure, he can blow his max HR just walking up the stairs quickly.0 -
Of course you can't go above your max, it's physically impossible. If you do it's because your max was wrong in the first place
Resting heart rate is a better indication of fitness but while it might be better it's still pretty poor.0 -
If you've got it set right. Exceeding 85% should generally be avoided as this is the point where you risk damage.0
-
If you've got it set right. Exceeding 85% should generally be avoided as this is the point where you risk damage.
Where did you get that from ?0 -
If you've got it set right. Exceeding 85% should generally be avoided as this is the point where you risk damage.
Seriously - what?
Trained athletes of all ages, shapes and sizes hit MHR as a matter of routine. In any case, your lactate threshold will probably be higher than 85% anyway. That really is nonsense.0 -
220-age is clearly nonsense in some cases, and such a rough approximation as to be useless.
I'm 48 and my HR has been up to 187, therefore my max HR is at least that. Resting HR is around 42. In a recent medical assessment they determined I was so fit as to be in the "Elite" category. This was based on a passive VO2 max test where you lie down for a bit and then stand up for a bit. This test is clearly also a bit rubbish!WyndyMilla Massive Attack | Rourke 953 | Condor Italia 531 Pro | Boardman CX Pro | DT Swiss RR440 Tubeless Wheels
Find me on Strava0 -
If you've got it set right. Exceeding 85% should generally be avoided as this is the point where you risk damage.
Seriously - what?
Trained athletes of all ages, shapes and sizes hit MHR as a matter of routine. In any case, your lactate threshold will probably be higher than 85% anyway. That really is nonsense.
Agree, my max HR is 187+ and 10 mile TT HR is in the low 170s. I regularly get into the 160s and 170sWyndyMilla Massive Attack | Rourke 953 | Condor Italia 531 Pro | Boardman CX Pro | DT Swiss RR440 Tubeless Wheels
Find me on Strava0 -
This thread is mostly full of rubbish. If you really want to know your max heart rate you don't calculate max heart rate, you measure it. That and the fact that people want use it to program their hrm and its zones and thus they own the very same device needed to measure it with.
(Oh, exceeding 85% risking damage is complete crap, as pointed out by people the moment it was posted).0 -
If you've got it set right. Exceeding 85% should generally be avoided as this is the point where you risk damage.
Which is total nonsense. Training at 85% is for your anerobic threshold. For me 85% is above about 160bpm, which I do on the majority of rides.0 -
FWIW I wasn't asking if I was fit as clearly I'm ok, but deffinalty not what one would describe as "fit"
My point wasn't event to prove or disprove the formula, just add to the discussion.Advocate of disc brakes.0 -
I'm not saying there aren't benefits from a training and performance point of view. I regularly train at +85% in fact, I'm aiming for that on a 1 hour session. However, there does seem to be a fair few studies that say your avg reasonably fit person (i.e. not an elite athlete, but a recreational one) has an increased your risk of a cardiac event.
We all like to think we are fit, but most people have no idea if they have any cardiac problems. If you are not as fit as you'd like to think, and you train above 85% for sustained periods, you may well be upping the risks.
See: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC99308/
I concede, though that I should have said - the risk increases the more you go above 85% rather than it should be avoided. Particularly as I don't avoid it. 0 -
Not sure if anyone else saw it but on the Mancunian Way section of this years Great Manchester Cycle there was a guy on the deck having defibs applied.
I saw it from the other side of the carriageway and it gave me the willies for a while, MrsHD saw it closer up and said the chap didn't even look that old.
A facebook post later said he was recovering on hospital though which is good news.Advocate of disc brakes.0 -
Not sure if anyone else saw it but on the Mancunian Way section of this years Great Manchester Cycle there was a guy on the deck having defibs applied.
I saw it from the other side of the carriageway and it gave me the willies for a while, MrsHD saw it closer up and said the chap didn't even look that old.
A facebook post later said he was recovering on hospital though which is good news.
Without knowing the guy's medical condition, medical history or even what actually happened to him, an anecdote like that has no meaning and no inference. If he was having a cardiac arrest, there's nothing to say he would not have had one anyway, regardless of whether he'd been cycling or not.0 -
What that study seems to say is that if you are in the 3 times a week category - blowing yourself up at +85% is going to increase your risk. If you train more than 3 times a week, its less of an issue and its still lower than doing sod all.
Sometimes there is the temptation when we a time crunched - to just jump on the bike/turbo and do a balls out session and then be all macho that we were bouncing off our max. Just the other week I challenged one of the PTs at my gym to race me on the wattbike and I was blowing HRM+10bpm just prove a point. Not particularly smart for a chap of 44 with a family history :shock: though my resting is mid-30s most days and I train 5-6 days a week.0 -
my resting is mid-30s most days and I train 5-6 days a week.
Impressive. How long has it taken to get down to that sort of level and what has it been in the past?
Just over 3 years ago before I started cycling my resting heart rate was about 90bpm. Now it's around 65.0
