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Max HR
There's been a lot of talk on the forums about the lower end of one's HR. I just wanted to ask something about the other end of the scale....the maximum HR.
On the ride this morning into work I was surprised to see that my HR monitor told me that the max HR for the ride was 203bpm. That seems high if one uses that old 220-age formula (I'm 28). I don't think it is an error either as I have seen it in the 190's before. The average HR for the ride was 158bpm for the 1hr 12min ride. I find my resting HR is usually in the mid 50's.
So is there something wrong with me or is my HR just a bit higher than the accepted norm?
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Buck, brace yourself: there is definitely something wrong with you.
But it's not your HR.
My cousin is a country gent in his 70s who still road races actively in D or C grade. His heart rate hits the 200's as well, so I think that blows the 220 minus age rule out of the water as anything more than a rough guideline.
One of the climbs he does on one of the local annual 2-day stage races (2 x 160km in total) runs for 25km , and he remarked that his heart rate averages in the 180s for the duration. Mine is lucky to peak at that - I'm in the latter half of my forties.
While I was having this mental conversation along the lines of "No wonder I &!@@)# can't keep up with you going up hills! " he added the postscript in his laconic drawl: "Yeah, I went to see the doctor and he said it wasn't a problem, so long as it comes down again quickly afterwards." And I just burst out laughing.
So there you have it: some epic common sense. If you're concerned, maybe a trip to your GP and referral for a proper stress test cardio checkup to eliminate any concerns, then go for it. HR max is a very individual thing.
Yeah, but 203 was your Max, which was probably only sustained for seconds, at most. Are you able to see your monitor when you are riding? Maybe take a closer look to see what it is doing on the climbs. If you are around 180 on a climb then I doubt there is anything wrong. You are a fit dude Ben, so I doubt there are any issues. Or are you maybe looking for that medical discharge?
even more of a concern for you then is that what you get as a 'max' on the road or during a race is typically 5 beats (give or take) lower than you could sustain in a lab (wired up for pysiological testing).
So - you might even find you HR could get to 210!!
Converesely, I am good mates with an Elite Triathlete - a previous World Champion in Elite - his MAX is only 162. Thats all it goes to. His resting is somewhere around 42. That means his whole range is only 120beats (small body, big heart = not such a problem)
Where would you rather be?
Answer - we're all different to such a huge extent that the 220 minus your age is as accurate as just using your star sign.
You're fine - and well done for smashing it so hard on the way to work - you must LOVE your job!!!
As said earlier, 220 - age isn't accurate and only a guide for someone if they have no idea about their maximum. For me personally on rides my heart rate sits around 180bpm and tops out around 200bpm.
One thing you can occasionally get is static from your shirt can interfere with the readings and I find this is normally at the start of a ride and the chest strap doesn't have enough moisture on it and isn't making a good enough contact. If this happens it will be unusually high like 230bpm and you wont even be trying.
I think its more important to have a fast recovery from a high heart rate and if it stays high when resting then your in trouble. Also, you can only compare yourself with yourself on the same ride. I have the Akuna Bay loop as a guide and I use this to compare how I am going. I simply look at the time taken to do the loop and average heart rate for the whole ride.
I've been getting all sorts of amateur advice lately re my heart rate. I went into the 200's briefly a few weeks back. 204 Max, and I usually see a peak around 187 -191 on an MTB ride with an avg in the 160's. Being just shy of 40 myself, but a lot less fit than Buck, I was thinking I need to do a lot of work? Ta for all the anecdotal evidence....
Get your own advice from a cardio guy - def if your plus 40 like me - mine said there is no such thing as a Max heart rate which is logical if you think about it or you would simply reach your "max" and die - its a guide - He did say the fitter you are your max, avg should drop doing the same things. I went what the?? but for me this turned out true - prior to Xmas Heartbreak hill would set off my MAX HR alarm at 180 beats now after dropping 5 kilos and giving away the booze it peaks at 160 on the same hill and I am going up faster. I have taken 2 mins off my PB time at the Dam but my avg heart rate is lower??
During my teens I was a national level swimmer and I now train on the bike in a similar way...
Resting HR = 42bpm but my max is 167bpm.. I have never ever busted 170bpm even climbing something like Elvina for example.
Lucky for me with that is I recover from 167bpm VERY QUICKLY. Which works for me in endurance events.. Never been much of a spinter though....
everyone is different is what i'm trying to say buck....
I'm like dangersean. Well, he's younger and fitter (and marginally better looking) but I can't get my heart rate above 172. I have started measuring my heart during spin classes and it's good to see the rate drop right off as soon as the effort finishes, but no matter what I do I can't get my heart rate above 172 (resting is around 50 I think).
I'm also nudging my forties and feel fitter than ever so who cares. All I want to know is how the hell can I get as fast as Gazza!
Yeah, I agree that the 220-your age rule is a very rough guide of your maxHR.
Very simply its how fast your heart can beat during intensive exercise. By itself its quite meaningless, but coupled with your resting heart rate, you can calculate various heart rate zones that can assist with you to target your training goals.
There are complicated tests that you can do through a sports physician to have your maxHR assessed accurately (along with your VO2max, lactate threshold etc) but you can get a reasonable estimate by just doing a simple stress test. Just pedal hard for 10 minutes & then finish with a 20-30 sec sprint & read the heart rate off your monitor. Voila!!
Note: this is your cycling maxHR, you can generally add another 10bpm for running or subtract 10bpm for swimming - this is due to the fact that during running, you are supporting your full body weight, but less so for cycling & even less for swimming.
If you're looking for a general indicator of fitness, you need to calculate how quickly your HR drops back down after strenuous exertion.
Well that sounds reassuring. Thanks for the tips guys
I thought I had set a new max record recently until I realised my loose bike jersey was lightly flapping against my HRM band on a long downhill and making the monitor think I was at 210bpm. Maybe I will have to go to the darkside and go tight lycra all over....maybe not!
Just a thought... If 203 is the highest reading you've had then you should set that as your 100% and all your percentage heart rate training should be set from that. As most people have said above, the Karvonen (220-age etc) formula is a general guide.
One thing to take into account is coffee and other stimulant intake. I had a strong coffee and a sudafed once ( blocked sinus from plane trip) and hit 214 bpm at the top of the manly dam hill, then riding back to the city i held 200 bpm all the way up the spit bridge. 186 was my max at the time ( now is 187).
After speaking at length with a cardiologist the consensus was that i am young, fit and only have one health risk factor ( both parents heart attacks) and as long as i didn't make a habit out of it then I'll be fine.
Are you're sure that you're not a long haul truck driver?
Good little thread here.
I was curious about my HR, both ave and max. After reading this I feel a lot more comfortable with my HR not being freakishly high. In fact it's seems a little more normal than I thought... LOL