FIND YOUR MAX HEART RATE (It can make you a better cyclist!)

FIND YOUR MAX HEART RATE (It can make you a better cyclist!)

If you have bought a cycling computer over the last few years you will know that it has either come bundled with a heart rate sensor or will certainly have the ability to record your heart rate. If you are not using this function to its full potential, you could be missing out on a lot as it could make you a better cyclist.

To begin using a heart rate sensor you first need to calculate your maximum heart rate.

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Social Media

[aidanmasterson]

+50 and was tipping 195bpm on out and out efforts. Was worried about this and saw a heart specialist. Nought wrong with me. 220-Age is loose a guideline. 178 is my sweet spot for a ride, whereas a younger fit friend never Max’s over 160. We are all built a little differently.

[markfeldman]

Good info for checking one’s numbers. At my age the last thing I want to do is push so hard that I crap out and leave a rich it too easy for the next guy. Just keep riding, stay fit and have fun and be thankful.

[sgfisher]

I finally invested in a HRM last year after six years of road cycling and it's been a revelation. Before the HRM, pushing myself all the time was my default setting (whether on a leisure ride or a commute). Now, knowing my max HR and the zones below it has made me reevaluate how I ride. I don't have a turbo setup, so I found my max HR doing a set of short hill repeats. Karvonen would have me at 170 bmp; the real life test put me at 190.

[stephenwhite]

Just got a heart monitor about a month . Learning how to use it and trying to figure out where my numbers need to be . This video is a big help thank you !

[davidstihler]

I have a mountain in back of my house and have recorded a max of 195 and my resting is 48bpm. It's a wide range for someone 77 but have been athletic all my life. It's good to know your max so that you can work out a conceived exertion without a heart rate monitor. Thanks Leonard. Your videos are always great.

[wolvertoncentresidings]

My max HR should be 171 according to this formula. I must add that the fitter you are the less likely your HR will max out unless you absolutely push it. When I started riding again last October my HR would often go above 171. Now, even stomping up the steep long climbs my heart rate never goes up above 155. My resting HR has gone down from 70 to 53. So many environmental parameters can influence HR so it's only useful as a rough guide for training. A much better although admittedly more expensive way to measure training load is a power meter.

[edwardojr]

I never knew of the reckless way before. Or to fine to it as you mentioned. My max hr is 185 according to my age, however my reckless hr is 192. I appriciate the info and advice you share with all of us😀

[philiphookham]

Hi Leonard, you are quite right that you need to know your max heart rate to work out your training zones but the 220-age formula has been discredited. I wouldn't want your viewers to worry if their heart rate seems "abnormally" high. For example the formula would estimate my maximum heart rate to be 167 bpm but it's actually 186. I can ride for hours at 167 bpm. There are several YouTube videos explaining the science behind why the 220-age formula shouldn't be used. You did say that the formula was a rough initial guide but personally I think the results are misleading and cause unnecessary alarm.

[whazzat]

Good vid. I am fan of referencing more than one way to track exertion, HR, RPE, cadence, Resp rate and proxies for MVO2, to find what works best for the individual seeking to find ways to become more fit. Calibrating your HR with the pulse you can count in several settings is a big plus, as HRM have a lot of variability built in. (for grin see and . Older folks are often on beta blockers for BP or prevention, and have larger ranges of HR variability, which presents a challenge. If you have any risk factors, a good way to get your max HR is by getting an exercise test from your physician. Compare that to your HR on the bike.
Like screwdrivers, find the tools that fit, and the ones that are good to carry.

[LIFE_ToBeContinued]

Thanks for the info Leonard! I will get myself a heart rate thingy ... keep pumping!

[richcrompton]

My HR is off the scale indoors. I get too hot despite two big fans and litres of liquid! All my zwift and strava data shows my hr moving upwards over any workout (on the hard bits). If it’s meant to be lower on the turbo, I must be doing something wrong! At 54, my max is way over 166. 166 is my happy place! The high 180’s start to hurt though. I’ve never been able to work using hr though. I wish I could. The zwift workouts don’t seem to take hr into the equation though. I don’t know why that is. Just power and cadence on the sessions I’ve been doing lately (Build me up plan). I think I’m in for a tough one tomorrow, it’s an hour and a half’s worth of Unicorn, whatever that is! I will take a bit more notice of my max hr. what about resting hr though? Is a bigger range better or does it not matter?

[thebackyardcyclist_NJ]

Great video! I agree the maths process can be pretty inaccurate. By that calculation, my max HR would be 171, but using my computer and looking at the max HR from my rides, it's actually closer to 188. Also getting jealous with your outdoor rides, it's still 20-30 F here and I'm dying to get outside. No amount of winter gear can make that comfortable for me!

[waterside]

Hi Leonard never took much notice of the heart rate formula 220 - 75 (my number) = 145 bpm, so I checked my last 10 rides via Garmin 530 & Strava 145 bpm was my average and my average Max over 10 rides was = 163 bpm. I believe that it is important that heart rate recovers to about 110 /120 during the ride down over say 2 minutes.

[GM-vkjw]

Great Video.
I think HR gets a bit left out because Power is the ‘ Holy Grail’ for some people.
I find HR to be a valuable metric.
Too many people (Dentists?) focus on Power Meters and spend lots of do$h on carbon frames and expensive wheels and are enjoying the delights that these nice things give; that’s great. Nothing wrong with that at all.
I would too; but I’m limited by my ‘disposable income’.
I’m on a tight budget and ride either steel / alloy framed bikes ( I’ve 7 to choose from) and I use a HRM.
The bikes get me from A to B and riding any one of them makes me smile.
My view on HRM...
If HRM are good enough for present day runners and we’re good enough in their day over 20 years ago then surely they are good enough for cyclists now...
There is just one caveat...
You need to know how to use one and watching this video points you in the right direction.
My other half’s view...
NO MORE BIKES!
1 in 1 out
I suppose when you don’t have a garage and there are bikes, wheels and Turbo Trainers all over the shop she does have point.
Thanks for posting.

[pennyfarthing]

Thanks Leonard. I never fully understood the benefits of a heart rate monitor. Great explanation.

[brettmyers]

I liked the Indiana Jones shot when the tractor was chasing you. Great shot!

[stevezodiac]

the 220 minus age calculation was first 'made up' to help heart patients to start exercising with a big safety margin to prevent them from harming theirselves. This is why for athletes and fit people particularly it is totally inappropriate.

[sharky]

@leonardmlee. I'm just happy if I can do 44 kilometers. I measure my level of fitness by looking on my cycling computer and Strava. I had a HRM and after a month of sweat, It stopped working. So I just use the kilometers to see if my bike workout's are getting better. Thanks for the great again info in your latest video.

[nicholassmith]

great vid as always. could you do a vid on the bib shorts/tights you wear and where the padding sits on your body? I'm struggling to find a pair that sits right and looking for some ideas. thanks

[homer]

Once I get out of this rut of not getting on the bike I'll give that a go.