What Is My Max Heart Rate?
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- Опубліковано 31 тра 2024
- Struggling to find your maximum heart rate (MHR)? Age-related formulas can make it tricky as they can often be inaccurate. Today, we're putting the most common max heart rate calculations to the test with a group of willing volunteers from our GTN headquarters! How accurate are these calculations? How good are we at predicting our own max heart rates? And what level of effort does it really take to find your max heart rate? Join us to find out!
What is max heart rate? 0:00
Why care about max heart rate? 0:26
How to calculate your max heart rate 1:00
Physically testing to find your MHR 2:41
Testing begins! 5:32
The results! 6:33
Conclusion 10:31
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How much attention do you pay to your max heart rate? 🤔🫀
Let us know in the comments! 💬
Hi Heather, lots of attention. I'm not a triathlete, my sport is kickboxing but I used to ride for Andy Blow when he ran Votwo. I'm really interested in the max because I don't seem to get anywhere near the predictions and need to do a proper ramp test.
I just use whatever number after finished my Vo2max test 6 months ago, and it is still valid until today.
I’m 58, my max HR is 186. I guess 220 - my age isn’t very accurate 🤣 My HR reacts really quickly too. It’s into triple figures just getting ready to go out on my bike! I’ve been trying to keep it in the 145ish range, but I feel comfortable at 165, so I do t think I’m doing g particularly well at training with HR🤣😊
I have never checked my heart rate. I’m not sure what I would do with that info.
I use peak at end of ramp test for whatever it’s worth. 193 at age 60, a little higher than the formula.
Thumbnail is correct. You should 100% stop using AGE - 220. You will get negative max BPM. 👍
What if you’re 230 years old??
@@andy_c_85😂
@@andy_c_85 I like that one
@@andy_c_85 max would be 10
lol Mark outrunning the Treadmill is such a flex.
Thank god! Was worried my heart rate would be -200!
Me too. Us 420 years old folks need to unite.
@@tf-ok not 420. Look at the formula again and you’ll get why it’s negative
@@bighammer3464 I am 420 years old
So your heartrate is - 1*2*3*4*....*200 ?
@@emiliosagichnicht7521🤓
Should have changed the slope on the treadmill for Mark.
Treadmill manufacturers tremble when Mark sets foot on the factory floor.
Lol
Among my friends who run and bike, i think im the only one whose max heart rate is actually 220 - age. I’ve never used that formula, but my max is 178, and im 42. But i know a guy in his 60s whose max is around 215!
I recorded a max of 237 when I was 19, often going over 220 during surges in races. I could average 200 for an hour during hard road races. I actually went to a doctor to see if there was something wrong with me.
Now I'm 32, and can still can go above 210.
What a fun episode!! And it has given me a guideline for doing my own max heart rate test at the gym. Thanks GTN crew!
And Welcome Back Heather!!
The last formula works well for me. Max HR is the one thing that really has changed with age for me, I am 54 and I go by 176 as my max. It makes you have to work hard to keep in zone 2 when your max is so low. Nice work Belinda! Really going for it in the test.
I'm almost your age.. and my max is 190.
Hit 201 during a race last year, after going all out for the final 2k trying to keep up with the pacer for my target time. That was measured with a chest-strap in the final 10% of an hour long race, showing steady increase rather than any spikes, so I feel pretty confident in the measurement.
Haven't quite hit those extremes since the race, but during hard runs and bike sprints, I get up in the mid 190s, which seems to track.
36 years old, did no exercise for most of my 20s, so I think I'm pretty lucky to have that capacity.
It's so very, very difficult to stay motivated enough to measure your max HR! I don't know if I could ever do it on a treadmill; I need a hill, and preferably also a race, but if the race is too short or too long, I won't hit my absolute max. Usually I just use the estimate of my smartwatch; I always wear an HR strap.
Does it matter if it is your "absolute physical" maximum or simply your practical mental maximum 🤭
I'm 75, and both my max (180) and resting (65) defy the conventional wisdom. I test regularly, and rely on the results for my training.
Nice to see someone about my age monitoring the max hr. At 55, I ran a qualifier 10k in 37:30. I told our company doctor that it was easy. He asked me to go down to the LEAP laboratories at Georgia State University for testing. My VO2 was measured at 68. RHR 40. Max 190. AT at 160. Now at 70 cycling only due to car accident.
That's pretty good. That's about my max at 35, though I am overweight and not in the greatest shape.
Yeah, I'm over 50 and my max is around 190. I get to 187 if I push hard (usually a finishing sprint and the end of a long run). My resting is around 52-55.
I'm a 19-year-old Japanese girl. I specialize in middle distance running, and the other day I recorded a maximum heart rate of 202 bpm during the 6th interval run in practice.
41. measured 185 during Badminton Max. this year. Garmin estimates around 187-188 max and I think that gets pretty close, maybe I could reach a little bit higher. I’ll give it an all out try someday but from the feeling and breathing while running I thinks it’s quite ok.
I am now 67 and have not tested in a while. But when I was 44 I hit 209 on a stress test when I went to the cardiologist with a mysterious episode of tachycardia. My blood pressure during the test never got higher than 130/90. I got the same numbers a few years later on a follow up stress test when I didn't have tachycardia. My cardiologist said he didn't have any equipment that could stress my heart and that I have an abnormal physiology. I am a lifelong runner and ski mountaineer and my heart has always run faster than predicted. My cholesterol is slightly elevated but my TG/HDL ratio is 0.88, extremely good. my blood pressure is usually 100/60 and my resting heartrate is in the low 50s but I have to be very relaxed to get it that low. I don't use heart rate in training. I just do hard things that are enjoyable for me. I have Ankylosing Spondylitis, which my rheumatologist says has been well controlled by my active lifestyle. My spine shows signs of the disease and I have bone fragments in the ligaments along my spine and three previous fractured vertebrae that I never knew I had. My SI joints show signs of fusion but are not completely fused either. There are indications that the disease has been dormant and active at various times in my life and is currently controlled pretty well with Humira and Sulfasalazine. I'm not concerned about my heart and I'm not changing my lifestyle in any way other than needing a lot more rest and recovery than I'd like to admit. But what the hell, I'm a senior citizen and still crushing in the mountains. None of the predictors are anywhere close to my reality. I'll take it. 😊
Interesting. I'm similar. I've always been active (although only started runing 2yrs ago) but also think it's genetic. I'm 45 with a heart rate that gets up to 210bpm semi frequently and my resting is about 51 when I'm sleeping, giving a very broad range (heart rate reserve). Cool to hear of someone with similar stats.
Good for you mate..iam 65 and a triathlete...max HR 170...min at 57..I have spinal stenosis early stages and I will beat it....keep doing what you enjoy and love
37 years old, hitting 193-200 ocassionally for fun.
If you haven't trained for a longtime, your heart beats a lot higher and a 180bpm run is no longer as hard as before. But once your heart is trained a 180bpm run becomes much harder, but at the same time you are also faster.
I have been bicycling for decades. My max HR is way above 220 - age (56). Typically I set my max HR to 180. If you do 211 - 35.84 = 175.16. So that is pretty close to what I set. A couple years ago on a 15% climb doing 1100W for nearly 1mn, my HR hit 197 and I was way beyond what I should have done. I couldn't fully recover past that. I typically ride at average speeds of 27 kmh. My ftp is pretty low at 257 and my vo2max is 43. I am working on dropping weight, currently 6'4" and 227lbs. Normally I can tell when I am getting close to my max HR, I start getting light headed. This can really depend on the day but 180 is my "safe" spot as I can go above it and still not get light headed/fuzzy most days. At those HR's I still don't taste blood after a hard ride/effort. When I hit 197, I sure did.
There are a tone of formulae about heart rate decrease with age, because it decreases with age and no other better predictive factor was found in physiological non-medicated conditions.
So the first thing we should take care is measuring year by year: even with the best lab measuring, next year you can decrease 3-4 beats / minute or not decreasing at all. Who knows…
The other thing is ALL formulae are statistical! If you see a graphic with 1.000 HR patients on Y axes vs. their ages on X axes you will not see a perfect straight line going slowly downwards since 220 at 0 age.
You will see a huge cloud of points that is bounded less and less high: I have actually a 33 yo. patient with MHR = 172 and a 42 y.o one with MHR = 204
Formulae give you a reasonable chance of your HR with some accuracy which is given on studies (you can read for example F(some arithmetics around age) = MHR +- 10 bpm that mean usually Standard Deviation from the average or less usually the interval for 90 % studied population interval.
That is, MHR based formulae are given with the advice of taking care of sensations, efficiency of training (if you overtrain your MHR was overestimate or your intensity may be recalculated) and local changes on HR (heat, humidity, caffeine, drugs, sleeping etc).
My personal advice is to use your intensities TO CALCULATE your zones, not adapt your intensities with any HR model which is only a global line for people who train large populations (school teachers, physiotherapists, trainers on teams without technical resources)
Agreed 220-age for those training regularly shouldn't be used. But for beginners like the video shows it's a handy method to get started and learn / understand heart rate in training zones.
I did one of these test's in the hospital a few years ago and got 188 Max HR. Which is coincidentally 220-my age at the time. And the thing that got me to do that test was the fact I complained to my doctor that one night I woke up, and my heart was racing like never before, so I measured it and it was also 188. So I had to go into the kitchen and walk it off till it calmed down.
I’ve been going off the stress test from my cardiologist where I went over 200 (I’m 35) but their test is slower speed but it increases both speed and incline at set increment (2mins if I remember correctly) I think incline spikes my heart rate more than moving my legs faster 😅
I would be curious to see you to a multi-faceted one; testing it separately with both running and cycling, and comparing you guys to specialists (get GCN and the Running Channel in on it!) to see how much specialization effects a difference between sports.
Interesting video.
would the maximum heart rate during a "fast" 5k (at least "fast" for me - aiming to be within 30s of my PR) or a Cooper test (run as far as you can in 12 mins) be a reasonable way of estimating my max heart rate - I do both of those fairly frequently. The last of the formulae shown is fairly close for me (low-mid 170s, but I am in my mid fifties).
220-(.64 x age) works well for me. It’s within one or two beats of what I’ve empirically found in tests. I’m 49 years old and consistently land at 186-190
For me:
Max around 205bpm
Sustainable for 10-15min: 185bpm
Heavy excercise: 175bpm
Resting Hr: 50-55bpm
Age 30.
Same to me. 34
@@GabryMood similar for me at 42
Max is 171 , after two heart procedures. I can feel the max by the tingling on my skin
Any chance you can do a video on Heart rate zones for swimming please? I cannot seem to get mine right. Much lower than my running heart rate I think due to being mostly horizontal.
I've done the Bruce treadmill stress test several times over the course of the last 20 or 30 years, and my maximum is usually one or two BPM below the predicted 220 minus my age.
I presume all of us who are interested stopped using 220 - age as soon as we have some data points.
yep!
Weekend cyclist and runner aged 51, male, can hold 165/170 for an hour or so but typically run at 160 and max out 195 on wahoo on bike. Varies with temperature and asthma
Interesting experiment. Would like to see the difference in technique (steps per minute, angles of foot, knees and hips, arm movement , etc.between elite/pro like Marc and the rest (amateurs, beginners).. Would really like to know why Marc looked so relax on the treadmill . Can you get there with peoper training or is rhere a limiting factor? (Physiology, length of limbs. Etc.)
Why is it important to have an accurate estimate of max HR? How does it help in a practical sense? Doesn't the 'maximum' actually depend on the circumstances, for example 'running for one's life' is different to 'how to perform best in a triathlon' - presumably the focus here is on the latter definition/type of maximum? If the workout example is supposed to produce 'max HR' then why didn't it work for one participant? If there are different parameters for the commonly used max HR formula what are the intuitions behind how the parameters change?
allows you to get rough estimates of your zone and train to that. cheap and effective without having to go see a professional physiologist for testing and unnecessary for recreational fitness.
I'm 26 and I have seen my hr hit 205 during a very intense run day. I do tests to set my zones but also look at what different calculations would predict my max to be just to have a general idea of what might be expected. I generally am much higher than the calculators for whatever reason
Runner and rider aged 68 so the three formulas give me 152/159/170. The third formula is pretty close for me - in the last year I’ve hit 174 riding and 180 on the treadmill - using a heart rate strap, both probably close to all out efforts but not specifically trying to test HR. Usually find my HR is higher when running than riding.
Question-did hill repeats 20yrs ago came up with 196mhr. How much does this number decrease?
Horse: 28-40 BPM and Mouse: 450-750 BPM. Why aren't we factoring body mass in these formulas for humans?
an intriguing question/ I’m now 70 + experienced an aortic dissection @62 + miraculously survived + sort-of recovered! breathlessness is now my companion when beginning exercise (lifetime runner/biker/last 10 yrs swimmer) + as lost toes(dry gangrene from loss of circulation end of surgery. Orthotics are amazing🎉).. having rediscovered mountainbiking thnx to an ebike, I consider myself extremely fortunate but do monitor my HR on long rides (60+km) in t wilder parts out here in NZ. t Cardiologist who’s overseen my life since is NOT impressed w my mtb activities (swimming not an issue/ HR starts around 120 + ends after a km about 80.. PS I’m slow! +technically V smooth/relaxed) + has warned me sudden death is a possibility. having said all that I’ve found operating between 140-150 is OK but often requires a “breather” to settle t rate(recovers quickly) + have scared myself once seeing 203. It’s a bugger mountainbiking is Soo addictive! particularly downhill lol.
something for you’s to mull over. I believe we’re all unique + can be quite different within our bodies, + I’m not going to change anything lol.
Mark respect out running a treadmill , last time I went on one it outran me, which is a technical term for I fell off the back. Ouch.
I am 51 and have been training all my life in various sports. I started training for triathlon the last 1+1/2 year and my most recent (and the previous one) metrics show that my max heart rate is 203-204 . . . My lactate threshold is at 191. I have been told that I am an exception. I didn't ask around but what do you think ? Am I ?
For me the 3rd calculation (which I'd never heard of until today) is the closest one of the 3, but still off by at least 6 bpm.
I'm 41, and the highest I've seen in a while is 191. Pre pandemic was around 196.
Thank you! You have no idea how many times a week i have to call people out on reddit when they use this stupid formula to calculate max HR.
194 last week and im 51, 5 years back I was hitting 202.
What is that watch and watch band?? at 2:16
The upbeat jazz funk music in the background made the narration somehow more interesting
i'm 44.5 and currently still punching 180 bpm when i want to with a heart rate strap from Garmin.
Having done 400m intervals x 10, through to 100KM I'd say I go more by where I'm lung sucking and needing to walk or am i just using it as a support measure
Edit: i just did the calc and yeah, 182 for my age is roughly where I am at the top end. estimate vo2 is around 50
Did a run this morning and couldn't find a pulse afterwards. Am I in trouble?
Man 66. Did reach 179 with chest strap and Garmin e few years ago. Garmin optic puls while sleeping 52 to 55.
Hard for me to get into higher zone 4.
That "minus your age" have always seemed dumb to me.
2.27’ I have used AppleWatch and Garmin chest strap at same time and Watch is pretty identical.
I pay lots of attention as I've noticed that if I can keep my heart rate under 160BPM, I can sustain a fast run/ride/swim pace. My garmin HR monitor says my max is 178 but that said...my last 3 triathlons, my HR per my Garmin watch has spiked to 210 at the beginning of every run so I have no clue what my true max HR is.
Stop using AGE - 220? Or 220 - age? Negative HR would not be good... For me the 'rule' doesn't work at all: At age 55, I have a max hr of 200... so completely wrong.
52 yrs and had HR190 from two devices during VO2 max/lactate test last week. (all I was doing was walking)
Age 56, max HR 184 (tested with 2 different HR belts running a hill), never used this general formula.
Did they use chest strap HM? or they just used what's in the treadmill?
48 Yr old female with a current max of 192... my LTHR is higher than the 220 - age formula!
The last one seems closest for me given that I’ve exceeded the number produced by both of the first 2 methods in the past few weeks. I seem to get a higher number running outside than on the treadmill (and it’s not due to me outrunning the treadmill 😂)
When I was 23 I did a VO2Max test and they stopped the test when my heart rate reached 245 because they said the risk was too high to continue. Now I'm 48 and my max is 195 or so.
This is interesting, I'm 37 ex unfit guy. and all the calculations were pretty far from what my watch+chest strap says. The closest was the final calculation at 187 and my watch says 193.
My rhr is fairly high though despite being in good shape.
Changes with condition hot weather, headwinds etc
Basic calc says I am 182. I’ve run hard for 3 years. I hit 193 last sprint day. I’d say the basic calc is good for new runners or younger runners as it’s probably more accurate but once you are over 30 and a regular runner, I think the 220 - age breaks down.
I let my watch estimate my max HR and when I ran I get HR zone 5.2 at max (I’m afraid to push harder)
Should I set that HR at 5.2 as my max HR?? So it will be the new 5.0 ??
It would be interesting to see max heart rate comparison for Mark on bike, run, swim. Also compare to other presenters.
50 yo M, lifelong recreational cyclist who thinks running is stupid. ;) Recent max efforts have had me in low 190s. I can hold 175-180 for a long time. I remember checking my HR when I was ~20yo after hard sprints on the bike and getting 225-230 on a 10 or 20 second manual pulse count.
My max hr according to the 220-age formula is almost the same as my current lactate threshold lol. I don't think I know my max hr, but I have measured my threshold with a heart rate strap and I calculate my zones with that.
Cardiologists are watching this video very closely. ❤😂
The 220- age is reasonable for younger people, which your sample was. It will under estimate for older people, especially fit ones. If you are 50, 60, 70 years old, don't use that estimate.
I’m 74 and my MHR when in my 50’s was 185 bpm’s and ran Boston at 165 bpm’s, however that all changed at age 73 when I had a pacemaker installed and have been advised that160 is my max and going harder could result in feinting.
wise man, it could b worse than fainting too/ you might not “come to”. hope that doesn’t happen. : )
Your maximum ACHIEVABLE heart rate will depend how deep into training and/or rested you are. A grand tour rider might be able to hit 200bpm on stage 1 of a grand tour but will struggle to hit 165bpm by the end. Not only does their blood volume increase but their muscles get more efficient and actually atrophy so they no longer require such high blood flow. 180 minus age probably puts you in the middle of these two extremes.
I reckon do a hard parkrun and make sure the last 500m is flat out. At the end you will be at your max.
If I'm doing 220 - age then I'm 19 years old based on what my max actually is.
I'm not a teenager; I'm actually over 50.
Not sure if it matters, but I did sports from age 7 to 30, and it was a high intensity sport, so maybe I have traind my heart to go higher?
Best explanation of max HR on video!
Cyclist for 40 years, ex racer, still ride and odd park run. 56 now. Find that I've lost 20 beats off my max, and resting 43 bpm.
defo recovery takes longer👍
Not sure what mine is but not sure it really matters. Now I’m going to check my Garmin app anyway.
If I do age-220 it comes out at... negative 174... so my resting hr in the 70s puts me in zone 13 I think?
I stopped using the 220 - age ...I'm 53 and have seen my heart rate reach 202 bpm...my comfortable running heart rate as in I can keep running but not talk is 175bpm
220-age is not maximum heart rate. It is aerobic heart rate. Or top of zone 3. I'm 61. 159 is mine. But, my max heart rate is 184. A better formula is 220- RHR. My resting heart rate is 36.
I can run for a while nose breathing but my heart rate monitors say I'm in middle zone 3 lol
So according to the thumbnail, my beat is hearting negative 180 per minute
Mine says it should be 176, but I’ve hit 184 several times.
208 highest I’ve had from my Garmin chest strap
I can get heart rate higher when I’m running then cycling. How can that be?
is this safe to do a max HR test without an ambulance next to you?
I am 31 years old and my maximum heart rate is 201 (using den Garmin HRM Pro). During my last half marathon my average HR was 180 while reaching 200bpm in the final k (the last 3k with 194bpm average). During my last 10k my average HR was 190 while reaching 201 bpm. I think these numbers are pretty accurate.
These are some massive stats haha, i thought i can work long at high HR (10k avg 186 with max 196) also garmin hrm pro
Age 66: 182 MHR cycling, RHR 48
Who even uses age - 220? Nobody that’s who
make an episode with GCN about bike max HR
I am 39 M, max of 210 and min on 40, restig of 58- 63; holter heart rate monitor
As I am aged 59 my max HR on the 220-age should be 161 bpm - that is close to what I see on the bike but still not my max HR. I know that if I go above 170 bpm for more than 1 min I blow up so I guess that is my max HR. However, I am slightly odd in that my resting HR is just under 60 bpm (sometimes even lower than 55 bpm) and I can promise you it is not based on ultra high levels of fitness!
I was always way under the 220-age, by like 10 beats, but when i am in top shape, my resting number is 36
The highest i have seen on my watch is 186 but i never actually tested it.
I’m almost 60… my max is 186 on the run and 184 on the bike 😉
That's what she said.
“Res Firma Mitescere Nescit….which, roughly translated means, ‘Once you’ve got it up, keep it up!….right!?!…RIGHT!?!?!…..alright!” - American Flyers
I have hit 222 running while its 40 degree C, measured from garmin hrm pro plus, im 29
I think you died 😂
@@mattmarcus nah i was totally fine just pushed a bit at end of 5k. I regularly hit 210-215
That thumbnail lol. My max hr is -171 🤣
I must be really unfit as I’m 37 and can get my HR when running to 209 but that is outside probably with a few hills thrown in.
I am 41 and according to the 220 rule my HRM should be 179. But it is 205... I am basically 15 years old again. Acne incomming
Mark looks incredible for 35
Who is Al? Never seen here on GCN or GMTB
My max hr that I reach after max sprints on Zwift, is 165, and I’m 65 years old.
I pay attention to my resting hr (usually around 48) , but other than that, I don’t want to push to the point of damage. It’s not worth it!!!