A Better Way: Find your maximum heart rate
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- Опубліковано 20 тра 2022
- A calculated Maximum Heart Rate based on your age is not always the best estimate. Try this method to find your running maximum heart rate.
Max Heart Rate formulas:
theagelessrunner.com/?p=276
Wow! Never thought of using your fitness age when doing those max hr calculations, but that made them much more accurate for me too. The HUNT formula result actually lines up precisely with my real, tested max hr!
Very interesting that, like me, your fitness age works better in the formula. I appreciate you sharing that result. Thanks for watching the video and commenting!
Hello Ageless Runner! Lots of great in-depth information. I have found the Maff formula works well for me. During my runs I try to keep my heart rate in the 120s. I will have to use your formula to calculate my Max Heart Rate. Thanks and happy running!!!
Thanks for sharing and watching the video!
oh, wow, thanks for the idea about the fitness age based on garmin's vo2max. i am 44 but my max hr is way above the 220-44=176 as i regularly hit upper 190s and 200 bpm. my last 15 km race even averaged in 182 bpm. but now that you mention it - my fitness age according to garmin and my vo2max at 48 (or more, smtms) - is 20yo. i used to laugh at it as i dont feel 20 fintness-wise (i was way fitter in my 20s, even though i was not running) but yes for max heart rate training it makes finally total sense for calculations and perceived effort and the way i have set up my zones. thank you! great video, as usual! :)
Thank you Daniela for your comments and positive feedback. Using my Garmin Fitness Age in the MHR equations gave me results closer to my experience. I'm glad you found the video helpful!
Fitness is key and as we get fitter the more the maximum heart rate can change. It maybe best to test for maximum heart rate every season to see where you stand. I saw this on GTN where they do running, swimming, and cycling.
Good point, Joe! As we run more and more, we get fitter, and so MHR can change. Thanks so much for sharing.
This is very helpful. Thank you very much.
Wow, your fitness age is 47. That is very impressive for a gentleman in his 60s!
You're very welcome!
I’m 35 year old white male and my max heart rate on elliptical is always 189 and average is around 179
Intense effort on an elliptical is another good way to test for max heart rate. Thanks for watching the video and sharing.
Thats great Ralph. Only for you I would have been accepting the traditional formula that Garmin uses.
As you know, I'm 60 and my "traditional" max HR is 160. But my watch was saying that was well off. On more than a few occasions I would surpass that in particular when hills were involved and I had to push it. I've been into the 170s on a few occasions and twice I had a reading of 180 bpm. Although I have a high end garmin watch like yourself....I was probably doubting its accuracy. But then I bought a chest HR monitor and my watch is fairly consistent to the chest monitor. So that led me to believe that this traditional formula was off. But nobody ever mentioned this possibility until I came across it on your video.
I have now keyed in the HUNT formula (174bpm) into my Garmin Connect app which is simple to do and I'm using that even though I am suspecting that this might be even off by about 8 bpm. I can't do the interval test due to my heart condition. But the standard formula is way off though....that's a definite. If I was doing a RWR of 30 secs walk to 1 minute run ratio.... I'd be about 70-80% in the Red anerobic maximum zone without even pushing hard and therefore obviously in the aerobic zone. With the HUNT adjustments made, I'm now 50% orange, 40% green and 10% blue which is more like it....but its still out, I'd say. If I alter the max HR up to about 180 bpm, I would be predominantly in the aerobic zones which would reflect my runs. I don't think any of my runs are more than 10-20% in the anerobic state and very little of my runs are in the red maximum zone. Thanks for your work on this. Its helped me to now train in the HR zones with confidence as I need to be away from the red zone with my heart condition.
Thank you Patrick for sharing and the positive feedback. I appreciate it very much! I'm glad you're zeroing in on your MHR. Because I'm curious, I may repeat my interval test in the future to see if I can push it higher than 177bpm. Thanks for watching the video!
@@TheAgelessRunner Thank you!
I've never been much into heart rate training, but I have been curious since I bought a Garmin Forerunner 45. I'm not sure it does fitness age, but that would be a great indicator for me. In my running and previous coaching, I've always used Daniel's running formula tables.
The "fitness age" is in the Garmin Connect app, using data from the watch. I don't know if the Forerunner 45 will provide the needed data. Thanks for watching the video and sharing!
@@TheAgelessRunner Thanks. I'll check it out.
Interesting. I didn't know there was so much to it. I just go by my Garmin presets. I heard about the Maff one but it seemed a bit woowoo for me with all the other stuff connected to it. But now I'm wondering if my Garmin just uses a basic age based formula. I had always assumed it used my actual workouts.
According to Garmin (see link), they calculate max heart rate using 220 - age for men, and 226 - age for women. Thanks for watching the video and commenting!
support.garmin.com/en-US/?faq=FMKY5NYJJ71DbuPmFP4O7A
Thanks Ralph for this info. I am a life long runner and I am aged 76. I have tried unsuccessfully many times to do low heart rate training ( 80/20, MAF) but was always forced to walk. Generally if I run my HR range is somewhere between 140 and 180 and will peak over 200 bpm if I push hard in a race. Garmin tells me I have a fitness age of 30, previously (while in my 70's) I have been assessed as a fitness age of 20.
- I have always ignored this as I believed it was a bit fanciful. Maybe I should take more notice. I would be interested in your thoughts
Very cool that you’re still running at age 76! I’ve often wondered if using fitness age rather than physical age in the MHR formulas (Tanaka or Hunt) is a better predictor of actual MHR. You might look at that. Thanks for commenting.
Garmin is using the equivalent of vanity sizing in clothing.
There's science; and then there's big data
It's hard to argue with good data! Thanks for watching the video and commenting.
Interesting video Ralph. I’ve never spent a lot of time on my various heart rate “levels” or my max. Maybe it’s time I do. You going to be at Mohican?
Thanks Dan. Unfortunately, I won’t be at Mohican this year due to a conflict. I enjoy that race and will miss it this year. Best of luck to you and have fun! I hope the weather is good.
@@TheAgelessRunner it’s going to be hot! 😛
Respectfully, I think you're unnecessarily negatively misrepresenting the estimates. None claim that that's going to be YOUR heartrate. They are merely simplified models / equations / relationships that estimate the mean / average /central-tendency of a distribution with a natural wide variance. Estimating the central tendency of a wide distribution is commonly done in statistics. Yes, there are tall Japanese and short Swedes, but _in general_ ...
The limitations are not in the estimate, but in the way layman think about it.
I agree that people can sometimes assume the output of an equation, whether Fox, Hunt, Tanaka, or any other, is their MHR. In reality, we're all different, and as you state, no generalized equation can predict each person.