General Discussion Triathlon Talk » Determining Max HR Rss Feed  
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2020-01-22 8:55 AM


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Subject: Determining Max HR
I am 37 M. I am trying to determine the max HR I should use for setting HR zones for training.

According to the 220- age, my max HR is 183.

I ran a 13.1 in November and my HR peaked at 196 according to my Garmin wrist HR monitor, not chest strap.

So what should my max HR be set at for purpose of calculating zones? 196 or 183?

Thank you


2020-01-22 9:43 AM
in reply to: freshy70

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Subject: RE: Determining Max HR
I am not an expert at this but my understanding is generally as your fitness increases so does you max heart rate. There are few calculations out there but I didn't like any of them as they seemed very nonspecific. What I have done to calculate my zones is a fit test. You can search for the instructions on here or on the web. Essentially you warmup and then run for 30 minutes at the maximum sustainable pace for a 30 minute run. Your average heart rate over the last 20 minutes is you lactate threshold heart rate (garmin does this for me). That is where zone 5 starts.

96-99% is Z4
90-95% is Z3
81-89% is Z2
< 80% is Z1

This method doesn't calculate the ceiling but is more of an estimate of what HR you change from aerobic to anaerobic. As fitness improves you are supposed to see two things- the distance traveled in that 30 minutes increases and the lactic acid threshold heart rate increases
2020-01-22 10:42 AM
in reply to: #5266123

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Subject: RE: Determining Max HR
The 220-age approach is a safe way to get sedentary folks into fitness by heart rate. Take it with a grain of salt. My max is 210 but based on the above formula would be 187. That’s a big difference when you start setting zones.

Use your figure from your 13.1 race as your max and get your zones from there. Even better is to find a steep, but short, hill. Warm up properly and then do some repeats on the hill. Your max is probably a bit higher than what you saw during your race.

Hope this helps!
2020-01-22 12:40 PM
in reply to: freshy70

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Subject: RE: Determining Max HR
Originally posted by freshy70

I am 37 M. I am trying to determine the max HR I should use for setting HR zones for training.

According to the 220- age, my max HR is 183.

I ran a 13.1 in November and my HR peaked at 196 according to my Garmin wrist HR monitor, not chest strap.

So what should my max HR be set at for purpose of calculating zones? 196 or 183?

Thank you


Search "lactate threshold".
2020-01-22 1:42 PM
in reply to: 0

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Subject: RE: Determining Max HR

I was a competitive running for 30+ years before starting triathlons 5 years ago. I never had any coach say a word about HR training as a runner.  I started HR training 2 years ago and its main advantage for me is that it allows you to calculate your TSS numbers so that you can compare the work from a run work out with that of a bike or swim work out to balance your training with multiple disciplines. 

Running until you hit your maximum HR is not very practical so the way I set up HR zones is with a 30-minute Lactate Threshold test.   You start with 15 minutes of easy running then your stretch and do 5-10 minutes of strides.  Then you start the test. It is an all-out race for 30 minutes.  At 10 minutes into the run, you hit the lap button the average HR for the last 20 minutes is your Lactate Thread hold.

My Run zones are the following:

Zone 1: 0-85% LHR 

Zone 2: 85-90% LHR

Zone 3: 90-95% LHR 

Zone 4 : 95-100% LHR

Zone 5A: 100-105% LHR

Zone 5B: 105-110% LHR 

zone 5C: 110%-LHR - Max HR

My Max HR is 157.5% LHR that will vary from person to person but I never do any training or race at my maximum heart rate so it isn't an important number for me.  The 85% and 90% values I have memorized and that is about all I ever use.  Recovery runs are Z1 (typically 72-82%) my training runs are typically Zone 2 for everything under 90 minutes long.  

Note:  Your swim and your Bike Threadholds will not be the same as you run threshold.  My run threshold zones are 10-20 BPM higher than my bike zones.     

 NOTE:  The 220-Age puts my running maximum HR at 111% LHR. 

                                                                                                                                          

 

 

 

 

 



Edited by BlueBoy26 2020-01-22 1:47 PM
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