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 Post subject: Max HR question
PostPosted: Sun May 23, 2010 5:17 am 
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I have been riding for a few weeks now with a Garmin Edge 500 HRM getting to know it. I am ready to start getting more involved with using it as a training tool and figured my max HR using the 220-age = max HR, in my case is 168bpm (52 year old). I do a short ride where I ride a 4 mile flat stretch at about 145bpm before hitting a short steep hill I like to push it on usually going up and down it 4-5 times before returning home. I noticed after uploading the data that I hit a max HR of 187bpm. Am I to assume that this reading is my max HR and not the 220-age 168bpm?


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 Post subject: Max HR question
Posted: Sun May 23, 2010 5:17 am 


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 Post subject: Re: Max HR question
PostPosted: Sun May 23, 2010 5:36 am 
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You need to do a proper ramp test to attain an accurate MaxHR, 220-age tends to be wildly inaccurate. I'd say that even the 187 you have got is probably wrong.

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 Post subject: Re: Max HR question
PostPosted: Sun May 23, 2010 7:27 am 
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Ah HR. Highly varible and never static.

The 220 minus age thing should be consigned to the garbage bin of physiology along with the crystalisation of lactic acid causing DOMS.

As mentioned, a proper ramp test (google is your friend here for the various protocols you can use. However I will put in the cavet that HR, whilst providing extra data, is not that great a metric to train by. Your HR, and consequently your max HR, can and will vary due to a very wide range of circumstances. Whilst your max HR may be 187 now and it could be 192 in couple of weeks then 174. Without other corresponding data it's a bit useless to know by itself.

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 Post subject: Re: Max HR question
PostPosted: Thu May 27, 2010 9:37 am 
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Best investment I made in my training program was go and have a VO2Max test. It gives you all the info you need on your current physiology and becomes a base for you to build your training/fitness regimes on and then measure against over time. There are a couple of different phylosophies on how the test should be conducted but like anything consistency is the key if you plan to retest every year. I use the same company every year and have managed my progress based on the same test regime.

But like everything - each to his own - :beerchug:

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 Post subject: Re: Max HR question
PostPosted: Thu May 27, 2010 10:46 am 
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Check with your local university, they often require test subjects and sometimes on the cards is a free workup including VO2max test, body composition and peak power readings etc. Yes you have to be a guinea pig but that in itself can teach you much about your physiology.

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 Post subject: Re: Max HR question
PostPosted: Thu May 27, 2010 5:52 pm 
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Dunno about everyone else but mine varies by how fit I am, the more endurance I train the lower my heart rate is while doing a certain effort. The way I do my annual training lots of 3-5 min intervals during winter and early spring my heart rate is high 185-190 max then as the season progresses and my efforts are 20-30 min at FTP then my max heart rate drops to around 180-185 no matter how hard I try even doing short sprints I cant get it above 185. I think it has to do with the aerobic system being more in shape, vrs in the winter and spring when I do hard short intervals my anaerobic system is more active and aerobic is more out of shape.

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 Post subject: Re: Max HR question
PostPosted: Fri May 28, 2010 9:58 am 
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To the Op. Toss the formula out the door. I'm 53 and did a time trial the other night. Average heart rate was 173 bpm and hit as high as 182 bpm. Testing is the only accurate way to find out your maximum otherwise your just guessing.

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 Post subject: Re: Max HR question
PostPosted: Sun Jun 13, 2010 4:08 am 
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Posts: 292
the (old) formula gave my heart rate estimate about 30bpm lower than is true...my best suggestion is find a race and jump in and work harder than you have ever worked before, go off the front, etc. until you blow up, and then you will know your max HR. I pegged mine repeatedly around 206, after only getting up to 195 on my own (without external motivation). I am 41 years old, and my doc chalks it up to simply having a good "electronic" system.


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 Post subject: Re: Max HR question
PostPosted: Thu Jun 24, 2010 2:38 pm 
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The MHR formula is just a statistically based average estimate. In my case it has been pretty accurate, but it is your personal performance and testing that determines your personal MHR. Just a couple BPM can be seem like a huge change in perceived exertion when you are close to the max.


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 Post subject: Re: Max HR question
PostPosted: Thu Jun 24, 2010 5:45 pm 
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Posts: 292
Im 19 and i clocked a 223 max HR just now trying to keep my ass in the breakaway.

Using a cateye V3 system.

Wonder if its really accurate.

Sitting in the peleton at 40km/h would put me in the 170 -180 bpm range


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 Post subject: Re: Max HR question
PostPosted: Fri Jun 25, 2010 12:54 am 
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That does not sound right. What is it say when you are just sitting on your couch?

Can you borrow a friends hrm to compare readings with yours?

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 Post subject: Re: Max HR question
PostPosted: Fri Jun 25, 2010 7:28 am 
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Posts: 292
resting HR 61bpm


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 Post subject: Re: Max HR question
PostPosted: Fri Jun 25, 2010 5:10 pm 
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Joined: Sat Aug 29, 2009 4:30 pm
Posts: 1953
I just measured my seated resting heart rate: 46 BPM
The max I recorded last season was 171 BPM
So far this year I have only hit 167
Age: 59

I can hold 162-164 indefinitely; but collapse rapidly above that. I think that means I have pretty good endurance, but need to work on more high intensity intervals. Any opinions or observations welcomed.


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 Post subject: Re: Max HR question
PostPosted: Fri Jun 25, 2010 11:19 pm 
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Posts: 2585
An individual's heart rate really doesn't tell you much about your fitness or training required by itself. Whilst training it is an indicator of the amount of effort/power you are producing but it is impossible to simply look at HR and state "my max HR was xxx last year and now its xxx therefore I need to do y". Even resting HR is not in itself an indicator of fitness (though many fit people do have low resting HR).

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"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
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 Post subject: Re: Max HR question
Posted: Fri Jun 25, 2010 11:19 pm 


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