Need help with Target Heart Zone

Don't use the 220-age to determine your max HR. This is a formula based on an average. If you got a heart rate of 190 on a ride then you don't fit that model. I don't either, have a max of 193 and I'm 38, so formula says 182. Base your training zones on the 190 number. Will let others address the rest of your question.

JD

Heart rate monitors have brought out the geek in all the geekaletes.  That said, I love looking at my HRM logs.  After keeping logs for a couple of years, I would say that the published "training zones" are correct but not of much use because they are way too broad for any individual.  My heart rates don't vary more than a few BPM from easy days to hard days.  The difference between 130 and 140 BPM is enormous for me.  I would guess that the interval of 136 +/- 4 BPM would cover 95% of the runs over the last year.   My maxHR is 169 so this corresponds to 81% +/-2.4%. 

I think it is much more useful to know how to measure my own training zone.  Here is my method.

I look for my "equilibrium" run.  My standard run is 6.3 miles and takes about an hour.  The equilibrium run test is to run this same course every day for a week.  Going every day is important.  The goal is get past the irrational exuberance about how fast I am and to settle into a pace that I can do every day.  This then is the equilibrum run.  It really corresponds to the amount of exercise that I can recover from in 24 hours.  Hard days are faster or longer than this.  Easy days are slower or shorter.   (An off day is the ultimate easy day!)  The heart rate on the equilibrium run is the equilibrium HR for my body.  It is a good measure the level of exertion that my body's energy conversion systems can maintain over a long time period.  

PLEASE BE CAREFUL.  If you plan on doing this test and aren't accustomed to running daily, build to the test gradually.   EASE UP ON THE INTENSITY.  Use the distance and course that you are comfortable doing right now.  For example, pick the run you have done the most often over the last month.  Be aware that you should not increase your mileage more than about 10% over your usual weekly average for any week.   IF SOMETHING HURTS, END THE TEST.  Running everyday is stressful for most people.  And, prepare yourself for the fact that the equilibrium run is a good bit slower than the run after a good day or two of rest.  And, yes the equilibrium run  may involve a fair amount of walking.  It is all about finding how much you can train without overtraining or getting hurt..

Have fun.

TW

Sally Edwards has written many books on Heart Rates and Heart Zone training and also conducts fantastic seminars on the topic. I attended her 2 day conference in Seattle last year and cannot recommend it enough for anyone interested in this subject.

As others have pointed out, either directly or indirectly, your max heart rate is not related to age, it is individual, and it is different for each sport.

Sally also has a web site -- I think it is www.heartzones.com    She does a lot with the Danskin Women's triathlons. It is defintiely worth looking at some of her stuff.

Nancy