Max Heart rates

Many thanks Mike
Do you use a zone based training regime?
if so how does it work for you?

I've been training long enough now that I use power on the bike and pace on the run and swim as my training guidelines.  For HR I just use it as another piece of data, or to make sure that I'm not running too fast on my slower runs.  I did have some success, especially on making sure I didn't overcook the bike during races, using HR as my primary effort indicator.

<edit> Realized I didn't actually answer your question...yes, I use zone-based training for both the run and bike, but they're power- or pace-based with HR as an additional "check".

Edited by jmhpsu93 2016-10-31 7:18 AM

That is a pretty normal "max" heart rate for the bike. The fact that it's a little lower than some programs show is probably due to the test setup and conditions as well as individual differences between people (due to things like body size, age, gender) and not of concern. Mine on bike tests is in the 160's, but I'm female and considerably smaller than you; also doing the test in pretty warm conditions, so that makes sense.

With that the protocol you mentioned, your HR might not go up as much as on the standard 20-minute threshold test where gearing and cadence are up to you. At least in my case (not sure about others?) I am going to be hitting cadences above 90 (I think I average 95-98), and cycling at a higher cadence tends to tax the cardio system more (yielding higher heart rates) than pedaling more slowly in a big gear. (But maybe that is just the way I do the tests--at 115-117 pounds, with biking not being my strength, I can hold a higher power for 20 minutes by taxing the engine more than the legs!) HR is also heavily influenced by temperature, as well as other variables like caffeine, hydration, etc. If the programs are based on a threshold test, I would check what protocol is used, do a test, and use that HR to set your zones.

Prior to getting a power meter, I did most of my bike training by heart rate, and still use it for most of my harder run training. It's a useful metric, but not so much as power as it varies from day to day depending on some of the factors I mentioned above. It can be very hard to compare workouts done in different weather conditions, for example, or indoor vs. outdoor workouts in my case (where temps can differ by as much as 30 degrees). I have basically had to set different zones for run training here in Saigon (in hot, humid conditions) and at home in Oregon (almost always cool when I run).

If you are decently well trained you should to a LTHR test for both the bike and the run. Then set your HR from those.

You will probably find they are different for the run and for the bike. That's pretty normal.