Max HR too low?
#1
Senior Member
Thread Starter
Max HR too low?
Not sure where to post this.
So, I'm 54 and if I use the 220-age formula (166 MaxHR), Zone 5 starts at 149. I had my Max HR tested through an extenuation test (not through ECG) and my MaxHR was bumped to 183. If you look at my morning commute below, out of my 42 minutes commute, I'm 23 minutes in Z5. Is this even possible? Shouldn't it be too exhausting to stay in Z5 for that long? HR was calculated with a strap and not the OHM. The readings are correct, I took my pulse manually two differents time while stopped at a red light and was within +-5 heart beats both times (accounting for accuracy error while taking pulse rate for just 10 seconds and multiply by 6).
PS. This morning was my fastest commute btw.
Edit: Data taken with a Garmin VivoActive HR.
So, I'm 54 and if I use the 220-age formula (166 MaxHR), Zone 5 starts at 149. I had my Max HR tested through an extenuation test (not through ECG) and my MaxHR was bumped to 183. If you look at my morning commute below, out of my 42 minutes commute, I'm 23 minutes in Z5. Is this even possible? Shouldn't it be too exhausting to stay in Z5 for that long? HR was calculated with a strap and not the OHM. The readings are correct, I took my pulse manually two differents time while stopped at a red light and was within +-5 heart beats both times (accounting for accuracy error while taking pulse rate for just 10 seconds and multiply by 6).
PS. This morning was my fastest commute btw.
Edit: Data taken with a Garmin VivoActive HR.
Last edited by SylvainG; 05-25-17 at 06:38 PM.
#2
Senior Member
Join Date: Jan 2009
Location: Colorado Springs, CO
Posts: 5,971
Bikes: 2015 Charge Plug, 2007 Dahon Boardwalk, 1997 Nishiki Blazer, 1984 Nishiki International, 2006 Felt F65, 1989 Dahon Getaway V
Mentioned: 54 Post(s)
Tagged: 0 Thread(s)
Quoted: 1363 Post(s)
Liked 1,675 Times
in
827 Posts
I'm more of a "dog with it's head out the car window" kind of commuter. I smell the smells, see the sights and bark and wag at other riders. If I get to work on time I'm happy, and if I'm smiling when I get home it puts the wife in good mood, too. ...I'm sorry, what was the question?
#3
Senior Member
Did you just start commuting? Maybe as your fitness improves, you'll spend more time in the lower zones and max out only occasionally.
#4
Hack
Join Date: Sep 2015
Location: Ottawa, Ontario, Canada
Posts: 1,261
Bikes: TrueNorth CX bike, 88 Bianchi Strada (currently Sturmey'd), 90's Giant Innova (now with drop bars), Yess World Cup race BMX, Redline Proline Pro24 race BMX Cruiser
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 345 Post(s)
Liked 186 Times
in
130 Posts
That's 23 minutes within 20 BPM of max? You should be able to peg it at your max for about that long. That's a 5 km running race for many folks - I know when I ran 5k & 8k races with a hrm I would hit max HR in ~3 min and hold it there to finish. Interestingly, I find it hard to reach max, or even close, on a bike.
#6
Senior Member
I would not consider myself "extremely" fit, but I have spent 45 minutes in Z5 during a 3:45 ride.
That same ride I could probably do again with far less time in Z4 or Z5 if I tried.
I have to really try to get into Z5 on my typical 30 mile training ride these days.
Z4 and Z5 are going to get you results, so just stick with it and use it as a reference guide and not an absolute you need to hit.
That same ride I could probably do again with far less time in Z4 or Z5 if I tried.
I have to really try to get into Z5 on my typical 30 mile training ride these days.
Z4 and Z5 are going to get you results, so just stick with it and use it as a reference guide and not an absolute you need to hit.
#7
Senior Member
The 220-age max heart rate was shown to be wrong for individuals long ago. You need to set your zones by testing yourself, like going on a LTHR test ride.
#8
- Soli Deo Gloria -
Join Date: Aug 2015
Location: Northwest Georgia
Posts: 14,779
Bikes: 2018 Rodriguez Custom Fixed Gear, 2017 Niner RLT 9 RDO, 2015 Bianchi Pista, 2002 Fuji Robaix
Mentioned: 235 Post(s)
Tagged: 0 Thread(s)
Quoted: 6844 Post(s)
Liked 736 Times
in
469 Posts
Zones should be set as a percentage of lactic threshold, not max.
Setting zones as a percent of max is not an accurate way to train.
-Tim-
Setting zones as a percent of max is not an accurate way to train.
-Tim-
#9
Cries on hills
Join Date: Jun 2007
Location: Central NH
Posts: 1,088
Bikes: 2007 Trek Pilot 1.2, 1969 Raleigh Sprite 5
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 83 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
What I've read about the subject is, that formula doesn't hold. I recall reading a link where the person (and others he checked with, all in shape) had the same max HR for a couple of decades, or with minimal drop over time.
Not sure what your goals are, but if they aren't to win races, I'd just bike more. Track HR for fun. But not read too much into it.
Not sure what your goals are, but if they aren't to win races, I'd just bike more. Track HR for fun. But not read too much into it.
#10
Full Member
I started commuting on bike last week and I treat it as my workout as well. And I use Fitbit to track my heart rate. According to fit bit, on my first day of commute (May 16) I spent 37 minutes in peak zone. 6 commute days later, it has come down to 5 minutes, without any change in total time taken. My commute is 17 miles each way, so it takes me just a shade over an hour.
#11
- Soli Deo Gloria -
Join Date: Aug 2015
Location: Northwest Georgia
Posts: 14,779
Bikes: 2018 Rodriguez Custom Fixed Gear, 2017 Niner RLT 9 RDO, 2015 Bianchi Pista, 2002 Fuji Robaix
Mentioned: 235 Post(s)
Tagged: 0 Thread(s)
Quoted: 6844 Post(s)
Liked 736 Times
in
469 Posts
OP needs to test lactic threshold (LTHR) and forget about max.
Zones should be set as a percentage of lactic threshold with frequent retesting and recalculation of zones as fitness improves during the season.
-Tim-
Zones should be set as a percentage of lactic threshold with frequent retesting and recalculation of zones as fitness improves during the season.
Zone 1 Less than 81% of LTHR
Zone 2 81% to 89% of LTHR
Zone 3 90% to 93% of LTHR
Zone 4 94% to 99% of LTHR
Zone 5a 100% to 102% of LTHR
Zone 5b 103% to 106% of LTHR
Zone 5c More than 106% of LTHR
Using LTHR is the correct way to do heart rate training for cycling. Zone 2 81% to 89% of LTHR
Zone 3 90% to 93% of LTHR
Zone 4 94% to 99% of LTHR
Zone 5a 100% to 102% of LTHR
Zone 5b 103% to 106% of LTHR
Zone 5c More than 106% of LTHR
-Tim-
#12
Member
Join Date: May 2017
Posts: 42
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 19 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
If you aren't feeling exhausted, nauseous, light headed, or anything like that...I wouldn't worry about it! 220 - age is a very rough estimate like others have been saying. If you have high blood pressure, diabetes, or other conditions that could be affected by too high of a HR (especially if you're taking beta blockers), it'd probably be good to consult a physician to be safe. Assuming you have a typical cadence, cycling involves quick movements that stimulate a faster HR. But it's not like you are lifting heavy weights for 42 minutes without a break, so it doesn't fatigue your body in the same way.
#13
Senior Member
Thread Starter
If you aren't feeling exhausted, nauseous, light headed, or anything like that...I wouldn't worry about it! 220 - age is a very rough estimate like others have been saying. If you have high blood pressure, diabetes, or other conditions that could be affected by too high of a HR (especially if you're taking beta blockers), it'd probably be good to consult a physician to be safe. Assuming you have a typical cadence, cycling involves quick movements that stimulate a faster HR. But it's not like you are lifting heavy weights for 42 minutes without a break, so it doesn't fatigue your body in the same way.
To all, thanks for your input. I'm not training or anything (not at my age anyway), just trying to get fit after many years of sedentary. I was just curious if it was "normal" to be in Z5 for that long. Many sites I read mentioned you couldn't be in that zone for long because of lactic acid build up. Hence why the question if my max HR was too low.
#14
Senior Member
Join Date: Apr 2011
Location: Alpharetta, GA
Posts: 15,280
Bikes: Nashbar Road
Mentioned: 71 Post(s)
Tagged: 0 Thread(s)
Quoted: 2934 Post(s)
Liked 341 Times
in
228 Posts
By coincidence I estimate my max HR at 183 also (I am 57) and I do spend extended periods with my HR at 165 which for me is the edge of aerobic, a little over. So I don't think it impossible nor that the numbers necessarily wrong.
The problem is, I think, that using the maximum heart rate is not the most effective way to set hr zones. It's not even logical, to expect that your aerobic threshold is some percentage of max HR. Better I think to find our aerobic threshold or lactic threshold heart rate, and all the zones are some percentage of that.
edited: as in the zones TimothyH listed!
The problem is, I think, that using the maximum heart rate is not the most effective way to set hr zones. It's not even logical, to expect that your aerobic threshold is some percentage of max HR. Better I think to find our aerobic threshold or lactic threshold heart rate, and all the zones are some percentage of that.
edited: as in the zones TimothyH listed!
Last edited by wphamilton; 05-26-17 at 11:32 AM.
#15
Senior Member
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,865
Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur
Mentioned: 68 Post(s)
Tagged: 0 Thread(s)
Quoted: 2952 Post(s)
Liked 3,106 Times
in
1,417 Posts
What I've read about the subject is, that formula doesn't hold. I recall reading a link where the person (and others he checked with, all in shape) had the same max HR for a couple of decades, or with minimal drop over time.
Not sure what your goals are, but if they aren't to win races, I'd just bike more. Track HR for fun. But not read too much into it.
Not sure what your goals are, but if they aren't to win races, I'd just bike more. Track HR for fun. But not read too much into it.
But what has stayed very consistent is LTHR: 171, down a couple beats in the last couple of seasons. That's probably the better number to train from if I used HR. (I have a PM so I train with power primarily; track HR mostly for pwr:hr ratio.)
#16
Advocatus Diaboli
Join Date: Feb 2015
Location: Wherever I am
Posts: 8,631
Bikes: Merlin Cyrene, Nashbar steel CX
Mentioned: 14 Post(s)
Tagged: 1 Thread(s)
Quoted: 4729 Post(s)
Liked 1,531 Times
in
1,002 Posts
So, what's up with Strava? I was interested in this thread and went to see what zones I spend time in, just to find out Strava seems to have a 14-zone system.
#17
Senior Member
Join Date: May 2016
Posts: 110
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 33 Post(s)
Likes: 0
Liked 3 Times
in
1 Post
every time i look at my bike my HR jumps to 130 and above, my average HR is about 154 and i have seen it hit as high as 192 when i am getting into it. but on most rides i'll top out at 180-185. but i'm also lazy and out of shape.
#18
Senior Member
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,865
Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur
Mentioned: 68 Post(s)
Tagged: 0 Thread(s)
Quoted: 2952 Post(s)
Liked 3,106 Times
in
1,417 Posts
#20
- Soli Deo Gloria -
Join Date: Aug 2015
Location: Northwest Georgia
Posts: 14,779
Bikes: 2018 Rodriguez Custom Fixed Gear, 2017 Niner RLT 9 RDO, 2015 Bianchi Pista, 2002 Fuji Robaix
Mentioned: 235 Post(s)
Tagged: 0 Thread(s)
Quoted: 6844 Post(s)
Liked 736 Times
in
469 Posts
Max heart rate is tested, not observed through normal riding. The first step is to make sure you are completely recovered - no bike for two to three days.
Lactic threshold is highly trainable. If LTHR stays the same through the season then something is wrong with how the athlete is training.
LTHR is like HRmax, the only way to know for sure is to test.
The tests are very simple.
-Tim-
Lactic threshold is highly trainable. If LTHR stays the same through the season then something is wrong with how the athlete is training.
LTHR is like HRmax, the only way to know for sure is to test.
The tests are very simple.
-Tim-
#21
Senior Member
Join Date: Mar 2012
Posts: 73
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Had a ECG past few years
Have you had a electrocardiograph the last few years?
Could be tachycardia....
What is your height?
Weight?
Resting heart rate?
I know too much, because I have had electrical problems with my heart. The first of three times I had radio cathetar ablation, I came out with tachycardia(fast heart rate).
Could be tachycardia....
What is your height?
Weight?
Resting heart rate?
I know too much, because I have had electrical problems with my heart. The first of three times I had radio cathetar ablation, I came out with tachycardia(fast heart rate).
Last edited by gabkr; 05-26-17 at 05:08 PM. Reason: Spelling
#22
Non omnino gravis
I think my favorite part about that is they didn't even make an effort to standardize any of the scales. Yeah, the good old, tried and true 41-zone scale.
#23
Senior Member
Thread Starter
Have you had a electrocardiograph the last few years?
Could be tachycardia....
What is your height?
Weight?
Resting heart rate?
I know too much, because I have had electrical problems with my heart. The first of three times I had radio cathetar ablation, I came out with tachycardia(fast heart rate).
Could be tachycardia....
What is your height?
Weight?
Resting heart rate?
I know too much, because I have had electrical problems with my heart. The first of three times I had radio cathetar ablation, I came out with tachycardia(fast heart rate).
Doubt it's tachycardia, when HR is above 165, I'm not feeling light headed, no shortness of breath (can take deep breath to recover) and no chest pain.
5'9"
150 lb
57 BPM
#24
Senior Member
Join Date: Mar 2012
Posts: 73
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
#25
Senior Member
Join Date: Apr 2011
Location: Alpharetta, GA
Posts: 15,280
Bikes: Nashbar Road
Mentioned: 71 Post(s)
Tagged: 0 Thread(s)
Quoted: 2934 Post(s)
Liked 341 Times
in
228 Posts
These numbers don't imply a medical condition - I've seen the same for 5 years, 25000+ miles, at OP's age range.