What method and formula do you use?

On The Bike?
Age X Weight Formula?

thank you for the your input

A general rule-of-thumb is 220 minus you age (Correct me if i am wrong...dont remember the number eactly ). But if you are truly into training, get a HRM.

The 220 - (your age) formula is only an avg. ballpark number. It can be way off for many people.

MY methods to reach max HR are:
1.) Enter a race. As the finish approaches, stay with the fastest guys, then bust a gut for the finish line. This always takes me to my max.

2.) A progressively worsening hillclimb done while slowly increasing the pace. In other words find a climb that gets steeper as you go up. As you climb, try to go even faster. It would need to be 5 minutes or more long to get your heart rate way up.

There is a half mile long 15% or so hill about 12 miles from my house. I'll ride out there at a good clip, then do hill repeats as hard as I can. About the 3rd one I'll hit max.

Keep in mind that max is really, really hard to do. If you don't want to puke and fall off the bike, you aren't at max.

Also, max is higher depending upon the number of muscles working. Your max during an out of the saddle, pulling on the handlebars climb will be higher than crusing on the flats. More muscles can burn more oxygen, causing your heart to beat faster.

Similarly, if you are not in shape, you may not be able to reach true max. You may not be able to work long enough or hard enough to max.

I think some sort of intervals work best for max. Go as hard as you can, then minimal rest, then repeat. Oh, and watch your hrm carefully, unless it has a memory function. The time to look down and see max will be when you are ready to puke. Therefore, you may want to do this on a deserted road.

Doug

What method and formula do you use?

On The Bike?
Age X Weight Formula?

thank you for the your input

Try a search for Ramp Test - this one hurts, but it's the only real way to find out - you could also try:

www.jbst.com

If you want to know the real answer, there are no couch potato solutions..

The only way to find your max is to do some exercise to your maximum limit. Most recommend running since is is "harder" (weight bearing and uses more muscles) than cycling, etc. The way I first did mine was on a tread mill set at 16% incline with an HR monitor. I had someone else read the monitor. Set the tread mill at a very hard pace and run for 30 seconds. Read the heart rate. (Note that your HR usually will continue to rise a bit after you stop. This is both real and a result of the HRM catching up.) Rest for 30 seconds. Repeat until three readings in a row do not get any higher.

If you really give it every thing you have, this will be your MaxHR. I'm not quite that tough and came within 3 of rates that I have seen since while in competition.

BTW, mine is 196 (most I've seen, anyway) and I'm 53. Try to get your formulas to give you that answer.

TF

There are some hills around here (off-road) I ride on my Mt bike that can get me to my max. I also had a stress test last year and stayed at 182 for about 2 minutes. A couple weeks ago my HRM registered 184. Hmmm...

There is a half mile long 15% or so hill about 12 miles from my house. I'll ride out there at a good clip, then do hill repeats as hard as I can. About the 3rd one I'll hit max.

Keep in mind that max is really, really hard to do. If you don't want to puke and fall off the bike, you aren't at max.

Also, max is higher depending upon the number of muscles working. Your max during an out of the saddle, pulling on the handlebars climb will be higher than crusing on the flats. More muscles can burn more oxygen, causing your heart to beat faster.

Similarly, if you are not in shape, you may not be able to reach true max. You may not be able to work long enough or hard enough to max.

I think some sort of intervals work best for max. Go as hard as you can, then minimal rest, then repeat. Oh, and watch your hrm carefully, unless it has a memory function. The time to look down and see max will be when you are ready to puke. Therefore, you may want to do this on a deserted road.

Doug

First - your Max HR is your max. This is the rate that your genetics tells your heart to go at maximum effort. It's easier to hit your max out of the saddle (or running) but that does not change the value.

Second - I think it is easier for a couch potato to reach their max. Some do it walking up one flite of stairs. Some one really in shape has to have of lot of mental toughness to push his/her body to the limit since that limit is so much higher.

TF

Max will vary, depending upon what you are doing. Your max will be very different when you are doing fist clenches compared to cross country skiing. For "real" or ultimate max, you probably need to be doing even more than a bike can do, like cross country skiing or rowing, both of which involve more muscles. So, I assumed the question was pertinent to bicycling, and about the most you can get there is out of the saddle climbing. I've read lots to back this up, including Chris Carmichael.

Also, how good of condition you are in makes a huge difference in max. If you are too week to even get up the hill once, you will not hit your "potential" max, at least. Sure, you will quickly top out, but you may hit 160, and if you were in shape, you might hit 180. Depends upon what you want to know about "max" or how you intend to use it.

Doug

First - your Max HR is your max. This is the rate that your genetics tells your heart to go at maximum effort. It's easier to hit your max out of the saddle (or running) but that does not change the value.

Second - I think it is easier for a couch potato to reach their max. Some do it walking up one flite of stairs. Some one really in shape has to have of lot of mental toughness to push his/her body to the limit since that limit is so much higher.

TF

I've found that the combination of young women, techno music, and standing, high RPM sprints has gotten my HR pretty close to max.

Seriously though, I tested at 196 BPM on a tread mill at the doctors office a year ago and have hit 193 in spin class ;)

.....
I've found that the combination of young women, techno music, and standing, high RPM sprints has gotten my HR pretty close to max.

Seriously though, I tested at 196 BPM on a tread mill at the doctors office a year ago and have hit 193 in spin class ;)

[QUOTE=
Seriously though, I tested at 196 BPM on a tread mill at the doctors office a year ago and have hit 193 in spin class ;)[/QUOTE]

I consistently have hit 191-192 while going all out in spin class (I don't do this too often). A year ago, I did a VO2 max/HR max test under supervision and hit 193. When I get near my max, I cannot speak, feel like I am going to throw up, etc. If you haven't gotten to that point you have not gotten to your max.

BTW: I am 45, so according to the formula, I should have a max of 175. I can hit 180 without even feeling too uncomfortable. I ride with someone who is at the other extreme -- he is in his mid 30s (max about 185 according to the formula) and he maxes out in the 170s. The formula is just an approximation -- you only can find your max by pushing yourself.

Last year I had an episode where my heart rate ramped up to 160 BPM and sat there for about an hour. It happened while I was inactive (just sitting on the couch and the old ticker started cranking!).

It was a really strange occurance so I got an appointment with a cardiologist. Initially they thought I had MVP (Mitral Valve Prolapse) so they put me on a treadmill to monitor my HR. They gradually ramped up the speed and angle on the treadmill to get me to my Max HR then monitored me as my HR decended. No signs of MVP and everything else looked healthy so they told me to notify if I have a reoccurance... I guess it was some kind of freak reaction or something...

The posters are correct that a true max HR is best done under monitoring by a cardiologist. I am a trained fitness specialist who does fitness testing for general populations, and I am not ALLOWED to take anyone to more than 85% of max. I get VERY nervous when I hear about people trying to max their heartrate out by themselves. If you are over 40 you should think long and hard about doing a "self" max test. Guess I'm pretty conservative. The more you know the more nervous you get.

Yeah, the 220-age formula is not real accurate, but it's a safe starting place for most people.

What method and formula do you use?

On The Bike?
Age X Weight Formula?

thank you for the your input
I went to see a cardiologist for a problem with passing out when I got up too quick (http://forums.roadbikereview.com/showthread.php?t=4149&highlight=diagnos%2A remember this thread). At his recommendation I did a stress echo test. I ended up going through all five stages on the treadmill (you know where they increase the speed and angle each stage). Well I had a heart rate of 193 at this point with no more stages to go and a little more left in me so I just guess that my max must be something slightly over 195.

I think Doug is correct in saying that you may have a more difficult time getting to your true max hr while sitting on a bike. It takes interaction from more muscles to really get it going. For example, if I stand and pedal I can get my hr up there much more "easily". It's rare occasion that I get my heart rate above 185 cycling. Although when cycling, I'm usually trying hold something in reserve for the rest of the ride (or hill as the case may be).

Bryan

What method and formula do you use?

thank you for the your input


http://www.millenitek.co.za/Heart_rate_calculations

Get an HRM, if you don't already have one. If it has a MAX function on it, you're in good shape. If not, look down at it periodically when you think you're about to go One Step Beyond. For years, I swore up and down mine was 192 as I had hit that but no higher on several occasion, and then in a bunch sprint in a crit I hit 195. So go figure. No formulas, no planned workouts, just riding, racing, noticing, documenting.

I started cycling late (57) and struggled w/ Max H/R numbers. I got a bit closer after attending a seminar by Salley Edwards on HR training but still wasn't quite close enough for my interests. I had been using 175 for about a year of training and then had an echo stress test done in December of '03. After getting clearance from my doctor, I increased my training and also had a VO2 max test done. That last test showed my max H/R to be 185. Like previous posters suggest, it's not a place I want to "visit" every day. It is the HARDEST that I've ever worked and you push until you can't go any further...period !! The question would then seem to be...WHY DO THIS ???? It's just numbers but I now have a somewhat important base (max H/R) that is the basis for much of my day to day training. A prime example would be our winter spin classes. A friend of mine has been using a much lower max than he actually has done on the bike. During the class, we might be working at the same % levels but he wasn't near his full capacity. When the weather broke this spring and we got outside, you could tell on the first ride who had been serious about the training and who hadn't !! There are a number of other factors to consider that may have equal importance. Don't get too hung up on just max H/R. I just got back this morning from 4 days of perfect cycling down in Cajun country. That's 5 days of the best cycling, eating, drinking, and music that won't be on anyone's list of training items !!!LOL It's just something I had to do. Laissez les bons temps rouler !

of why you should get a medically monitored test to determine max HR. According the simplest formula, my sub-max peak should be 165. I tested out at 189. If I used only the formula numbers my training plans would have been WAY off.

This max. heart rate has always confused me. One would assume that the MAXIMUM heart rate would be the one right before you saw the "white light". I am 51 and on a normal ride, 30 to 40 miles I average around 147, I try to train around 160 but have seen 180 a few times. When it gets up over 175 I get a little concerned and slow down. I am thinking testing my absolute limits would be best done closer to a coronary intensive care unit.

Max HR isn't all that important. Training your anerobic system is pretty easy as opposed to other aerobic systems. Training your LT HR zone is the most important HR number to know. From here you base 90% of your fitness. To train your LT ride a 30minute all out effort and record it. Make sure you don't go to hard at first so you can finish strong. Be sure to give it your all throughout the effort

To train your LT ride a 30minute all out effort and record it. Make sure you don't go to hard at first so you can finish strong. Be sure to give it your all throughout the effort
I do the this test often to track my LT HR. Joe Friel's version is explained like this:

T3e CP30, Speed
BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.

You use only the average of the last 20 minutes because it could take a few minutes to get you HR up. If you included that early HR, the avg. for the for the total time would be slightly lower.

This is a good test for tracking your fitness if done on a regular basis, maybe quarterly. I started doing it once per month but that was too often. It hurts too much! ;)

First - your Max HR is your max. This is the rate that your genetics tells your heart to go at maximum effort. It's easier to hit your max out of the saddle (or running) but that does not change the value.

Second - I think it is easier for a couch potato to reach their max. Some do it walking up one flite of stairs. Some one really in shape has to have of lot of mental toughness to push his/her body to the limit since that limit is so much higher.

TF
I experienced a Max HR increase of 10 bpm over the course of 2 years. When I inquired about it, someone explained this to me. To reach your Max HR your muscles have to be trained to call on the heart to do more work. As you become more fit the muscles will need more blood and the heart will beat faster. While your Max HR may be genetically determined, you may not be able to reach it until you have been seriously training for a few years.

Just my $.02

When in some shear pain I take a glance every so ofen to see how high it gets.
Formulas are nice but not at all that accurate....using the 220 minus my age I'm supposed to be @ 181 max...we can see that is well off!\

I'm 39 and during Sundays MTB race I saw 203 a few times.
Average HR over 2:11 was 185bpm.

KMan

What method and formula do you use?

On The Bike?
Age X Weight Formula?

thank you for the your input