HR too high?!
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kylie posted 49 weeks ago.
The 220-age formula is a very rough one that works for some. The best way to get your HR zones is to calculate them through workouts. I know bluebirdbiker has posted some great ways to do so on here, so perhaps search for his posts on it and see what you find (or maybe he'll chime in here).
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bluebirdbiker posted 49 weeks ago.
Right. for base here, read this:
http://www.markallenonline.com/heartrate.asp
and this:
http://www.markallenonline.com/Base.asp
Lots more from trifuel on this:
http://www.trifuel.com/forums/showthread.php?t=8601&highlight=morbius
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kxux posted 49 weeks ago.
The 220 - x formula does not work for many people. I recommend to spend 10-15 bucks and get the J. Friel "Total Heart Rate Training: Customize and Maximize Your Workout Using a Heart Rate Monitor" book and determine your actual training zones according to the described protocols.
http://www.amazon.com/Total-Heart-Rate-Training-Customize/dp/1569755620/ref=sr_1_1/103-7162164-0199864?ie=UTF8&s=books&qid=1190918895&sr=8-1
I've been using this approach to training this year. I'm convinced that the smart HR training helped me reach the 2nd AG place in half ironman and 3rd AG place in the sprint race. This is my first season as a triathlete after more than 11 years of exercising on the couch of doom and gaining too much weight. I got back to shape through running and only in March started serious tri training. I have been running since June 06 so not that long. The Friel's book really helps balance your training and do the hard days hard enough and keep your easy days easy so you are ready for the next BT session.
Good luck with your HR training.
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TryScott posted 49 weeks ago.
One of the first things I did when I got my HRM was to figure out my max heart rate. Somewhere I read to run up a hill for about 100m like 4 times, jogging back down between each run. I don't remember exaclty how I did it, but I do recall it was on a hill about 100m, and I did a few runs at an easier rate before I sprinted up. I'm pretty sure it was like this:
1st run - 80% effort to get blood flowing
2nd run - 90% effort to get HR up
3rd run - sprint up hill and check HR
4th run - another sprint all out to see if you can get it above the last run
Strangly enough, I'm 29, and I couldn't get my HR to go one beat over 191. Exactly 220 - age.
I run recover days below 80%, but I don't factor in resting HR. I just figure 191 x .80 = 152.8, so I keep it below 153. I'll have to check my log, but I think that ends up being between 8:45/mi and 9:45/mi. This is for someone that run a 47min 10k in a race.
For the races I used my HRM, I ended up averaging between 89-90%.
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kkocan posted 49 weeks ago.
That formula is a guideline at best.
I am 35. Therefore my max HR should be about 185, BUT...
I have been tested in a lab and done the real world test and my bike lactate threshold is about 182.
My run LT is about 191. I did a group ride two nights ago and had a climb that I tried to drop people on and my hr was 195 for 7-8 minutes up the climb. 3 other times during this ride I got above 195 on my HR with the max at 198. (Actually, had I seen that I was at 198 on that particular hill I would and could have gone a little deeper just to see 200, not sure why, just thought it would be cool.)
So you can see that formula for me is out of whack, and you will find a lot of people for whom the formula also does not work.
The best way to find your HR zones that I have found is to do the 30 minute test. On the bike, or run, do an all out effort that you can sustain for 30 minutes. Take your HR average over the last 20 minutes. That should be your LTHR. From there you should be able to set your training zones.
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mdornich posted 49 weeks ago.
I too found when I first started using my HR that the readings were 'too high'. I've heard this in camps I've attended as well. My guidance is treat it as a tool - not the bible - especially at first.
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jasonm posted 48 weeks ago.
My opinion is formulae are just to innaccurate when predicting heart rates. For example the 220-age can be 30bpm out either way. Take into consideration how your exercising muscles feel, how your breathing changes and generally how you feel overall. HR alone is far from an accurate indicator of intensity for every training session.
I just got in my Polar RS100 HR monitor yesterday so I went for a run. I decided I would go for a easy 4 mile run. I was never uncomfortable during the run and felt great when I was done, hardly out of breath. I ran it in about 26:30 and then looked at my HR monitor....176.
Using the formula of 220-Age(21)=199 Minus resting rate of 60.
199-60=139.
139 x .84% = 116.7
116.7+60(restingHR)=176.7.
176 was about 84% of my max.
Should I use another formula to calculate my MaxHR or target zones? Most of the training plans I have seen focus on warming up to 60% and then staying in the 70%-75% range....where 80%+ was sprint work outs. Oddly enough I felt fine, felt I could have gone way longer, and was shocked that my HR was so high. Is this bad or are my numbers off? Should I slow down? Was it the HR monitor? Thanks!
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