Ok cardio experts. What the best way to find my max HR for zone training?

Mar 18, 2024
7:34:48pm

The Pope All-American

Is there anything more scientific than 220-age or 208-(.7*age)

Are there specific work outs to find it and a consensus on what the recommended zone ranges are?

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The Pope

Previous username: Magyar_CougAZ
Bio page: The Pope
Joined: Dec 6, 2012
Last login: Apr 29, 2024
Total posts: 7,549 (50 FO)

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Messages

Author

Time

Ok cardio experts. What the best way to find my max HR for zone training?

The Pope

Mar 18, 7:34pm

The cyclist test is to go on a hard ride and finish as hard as you can up a steep hill until you almost black out.

Joe Banks

Mar 18, 7:39pm

Yes, do a lactase test and a V02 max test at a lab

inertiaman

Mar 18, 7:41pm

I prefer to benchmark my zones by how I feel at a given power and my HR zones

BikeGuy

Mar 18, 7:42pm

220-age is the guideline. You don’t want to find your absolute max.

Tare

Mar 18, 7:43pm

This ^^^^^

nomomtn

Mar 18, 7:46pm

Completely inaccurate if you are fit. Do progressively increased load

niqmadu

Mar 18, 7:56pm

Thats right! Run until your heart explodes and then you’ll know your max.

blueaussie

Mar 18, 7:58pm

I’ve tried… always max out before it does though

niqmadu

Mar 18, 8:01pm

<< Deleted >>

cougfanz

Mar 18, 8:18pm

I think it is really difficult (and a little sketchy) to get to my max.

BikeGuy

Mar 18, 8:11pm

I like this quote from running coach Steve Magness.

blackandblue

Mar 18, 8:35pm

And dang. You are strong. Those are solid numbers.

blackandblue

Mar 18, 8:37pm

Yeah outstanding fitness level

niqmadu

Mar 19, 10:04am

That is a great quote! It's so hard to go that hard.

BikeGuy

Mar 18, 8:47pm

Lactate threshold is different than max HR. You can pay around

nc-puma

Mar 18, 7:47pm

What level of training are you doing currently?

blackandblue

Mar 18, 7:51pm

Also, what exercise are you doing? The club I train with has kind of swung the

blackandblue

Mar 18, 8:21pm

I should have stated this in the OP, but I’m starting from

The Pope

Mar 18, 8:24pm

Do you have a smart trainer? An FTP test is how I’ll do it on the bike.

blackandblue

Mar 18, 8:25pm

Unfortunately no, I’m in AZ and can ride in the winter outside. I’ll probably

The Pope

Mar 18, 8:50pm

Zone training is more nuanced than just HR

niqmadu

Mar 18, 8:06pm

It is a guideline. The only real way is to truly max your heart rate out.

TheLoneCougar

Mar 18, 8:13pm

I do this as a run test about once a quarter. About a 15 minute warm up with

blackandblue

Mar 18, 8:16pm

Sounds brutal!

TheLoneCougar

Mar 18, 8:29pm

Walk on an inclined treadmill for 8-10 minutes then up the speed

cougfanz

Mar 18, 8:15pm

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