General Discussion Triathlon Talk » max heart rate and desirable "base miles" HR Rss Feed  
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2010-03-08 10:34 AM

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Subject: max heart rate and desirable "base miles" HR
I'm starting to train for a half-marathon in 11 weeks - when I'm doing my base miles, what percentage of my max heart rate should I be at? How do I determine what my max heart rate should be?

I'm 43, 165 lb male. Resting HR is 50. Thanks!

Edited by feh 2010-03-08 10:51 AM


2010-03-08 10:57 AM
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Subject: RE: max heart rate and desirable "base miles" HR
I recommend you start your research on this thread http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=25733&start=1

I'm not an expert but it got me started and will sort of re-frame your question.
2010-03-08 11:15 AM
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Subject: RE: max heart rate and desirable "base miles" HR
i would suggest not finding your max HR, it will not end well for you.
2010-03-08 12:27 PM
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Subject: RE: max heart rate and desirable "base miles" HR
feh - 2010-03-08 10:34 AM I'm starting to train for a half-marathon in 11 weeks - when I'm doing my base miles, what percentage of my max heart rate should I be at? How do I determine what my max heart rate should be?

I'm 43, 165 lb male. Resting HR is 50. Thanks!


To answer the question, I would say that 80% of max is a really good place to do your base miles. I will let others debate the 428 ways to determine this and what tests work and what don't blah blah blah. 80% will get you fast, efficient and keep you healthy. Good luck with your half!
2010-03-08 12:36 PM
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Subject: RE: max heart rate and desirable "base miles" HR
I would say there is no set answer to this question.

MOST of the running should be at whatever percentage aligns with an easy effort. SOME of the running should be done at a percentage higher than that.
2010-03-08 8:25 PM
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Subject: RE: max heart rate and desirable "base miles" HR


Edited by gmattesonjr 2010-03-08 8:27 PM


2010-03-08 8:27 PM
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Subject: RE: max heart rate and desirable "base miles" HR
newbz - 2010-03-08 11:15 AM i would suggest not finding your max HR, it will not end well for you.

...could you explain what you mean by this?  Just curious, thanks.
2010-03-08 8:42 PM
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Subject: RE: max heart rate and desirable "base miles" HR

Max heart rate can be extremely variable,   IMHO,  None of the age related methods work.   I am 42 years old,  and my max HR should be about 178.   It is actually about 195.  This BTW has nothing to do with any predictor of conditioning.  Your MX HR is your MAX HR. It does however, have everything to do with establishing your zones, so that you can then exercise appropriately in the right zones.   (if you have decided to do HR based training, that is in itself a whole other discussion thread.)  My max HR was determined during a Peak VO2 (NOT MAX VO2) test, done in the last month,  but it affirmed what my personal training experience had been telling me. 

Also IMHO,  if you are doing Long SLow Distance miles (base miles),  I think you should be running at about zone 2, which would be at about 65%-75% of MAx HR.  Since you don't know what your Max HR is,   I find that running in this zone, I have a breathing "tempo" but just barely.   in zone 1 I can breathe through my nose comfortably.  in zone 2 I will be breathing through my mouth, but can still carry on an extended conversation. 

All above is just my opinion.

2010-03-08 8:47 PM
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Subject: RE: max heart rate and desirable "base miles" HR
gmattesonjr - 2010-03-08 7:27 PM

newbz - 2010-03-08 11:15 AM i would suggest not finding your max HR, it will not end well for you.

...could you explain what you mean by this? Just curious, thanks.


Should have put that in red, if you find your true max HR you are going to prob die;-)

I think finding a % of threshold HR is going to be wildly more helpful than a "max" HR.
2010-03-08 9:44 PM
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Subject: RE: max heart rate and desirable "base miles" HR
newbz - 2010-03-08 10:47 PM
gmattesonjr - 2010-03-08 7:27 PM
newbz - 2010-03-08 11:15 AM i would suggest not finding your max HR, it will not end well for you.

...could you explain what you mean by this? Just curious, thanks.
Should have put that in red, if you find your true max HR you are going to prob die;-) I think finding a % of threshold HR is going to be wildly more helpful than a "max" HR.


It's when you find your minimal HR that you should really worry. 


    And yup, threshold HR is the important one, and will improve with fitness. FWIW, fitness gains will at most affect your max HR by 1-2 %, and for the majority of us, not at all.  
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