General Discussion Triathlon Talk » Max Measured vs 220-Age Rss Feed  
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2015-11-18 10:54 PM


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Subject: Max Measured vs 220-Age
Hello Tri Community,

I am 28 years old and currently training for my second race. I want to understand how training in different heart rate zones affects performance. I want to set up target heart rate zones on my Garmin to get the most out of my training. In order to set up the zones I need to input my resting, max and age. Resting is an easy one, I have done it the last couple mornings and am averaging right around 50 bpm. The max is what im not sure about. Everywhere on the all knowing internet it says take 220 minus your age. For me that number would be 192. I raced in a little 5k the other day and REALLY pushed it running up hill at the end of the race (see picture below) I had a spike of 206 bpm. There is a difference of 14 points there, which was enough for me to want to ask you guys. Any thoughts? Which number should I use?




(MMHR.png)



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2015-11-18 11:55 PM
in reply to: ajwestlund

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Subject: RE: Max Measured vs 220-Age
Aside from novelty, the max HR isn't really useful. More useful is that your LT (lactate threshold) is probably right around 162-163 assuming you ran the whole thing hard.

Knowing the LT line will determine all your other training paces.

http://steelcityendurance.com/testing/running-threshold-field-test-...

Ideally you should try a 15km ~1hr run and see what your avg HR is for that.


2015-11-19 7:04 AM
in reply to: ajwestlund

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Subject: RE: Max Measured vs 220-Age

Yeah, forget max/resting HR.  Do teh filed test mentioned above.  I see someone just updated the big thread on this subject, take a read.

2015-11-19 8:17 AM
in reply to: ajwestlund

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Subject: RE: Max Measured vs 220-Age
The last 5k I ran .....I had an average HR of 174, with some 184 spikes.

I'm 51 My average HR (for the event) was higher than my max should be (by that formula).

I don't put much stock in HR formulas.

2015-11-19 8:25 AM
in reply to: Khyron

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Subject: RE: Max Measured vs 220-Age

Originally posted by Khyron Aside from novelty, the max HR isn't really useful. More useful is that your LT (lactate threshold) is probably right around 162-163 assuming you ran the whole thing hard. Knowing the LT line will determine all your other training paces. http://steelcityendurance.com/testing/running-threshold-field-test-... Ideally you should try a 15km ~1hr run and see what your avg HR is for that.

 

Nice link.  

 

 

2015-11-20 2:31 PM
in reply to: TriMyBest

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Subject: RE: Max Measured vs 220-Age
Originally posted by TriMyBest

Originally posted by Khyron Aside from novelty, the max HR isn't really useful. More useful is that your LT (lactate threshold) is probably right around 162-163 assuming you ran the whole thing hard. Knowing the LT line will determine all your other training paces. http://steelcityendurance.com/testing/running-threshold-field-test-... Ideally you should try a 15km ~1hr run and see what your avg HR is for that.

 

Nice link.  

 

 




Yes, great link! lol. That's one way to test it.

but resting and max HR is valid as long as you use your real max HR and NOT 220-age. It's called heart rate reserve and represents the actual rnage of hearbeats you hvae between resting and your Vo2max. Yoru threshold HR will be somehwere on the high side of your heart rate reserve maybe 95-95% of it.

But again, you must use real max HR not 220-age. here's another link that may help
http://steelcityendurance.com/testing/maximum-heart-ratedont-be-foo...

(website is quite slow right now..)


2015-11-22 11:42 AM
in reply to: ajwestlund

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Subject: RE: Max Measured vs 220-Age
That spike is artifact.

It looks like your finishing HR is around 190. I doubt that is your true peak either. In reality, it is probably somewhere between the two.

Find a steepish hill that you can get a good run up on, then sprint up it. That'll be your true Max HR. But, as stated earlier, it is really of little value.
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