Max HR

gurgo wrote:

For years i assumed that my max HR was +-186 based on my garmin optical sensor and 2 different chest straps.

but lately i tryed something different and i am consistently getting readings of 195-197 bpm if i follow same routine.

Routine is 30 min treshold run and finishing with 30 sec all out sprint.

i routinely do hill repeats, sprints, intervals ETC.

Even when i try hill repeats protocol for testing Max HR i only get readings around 180.

now i am not sure if i should re-do all my trainings zones for 197, its huge difference

.....either that, or go see a Dr.!

How is that gona help ?

gurgo wrote:

For years i assumed that my max HR was +-186 based on my garmin optical sensor and 2 different chest straps.

but lately i tryed something different and i am consistently getting readings of 195-197 bpm if i follow same routine.

Routine is 30 min treshold run and finishing with 30 sec all out sprint.

i routinely do hill repeats, sprints, intervals ETC.

Even when i try hill repeats protocol for testing Max HR i only get readings around 180.

now i am not sure if i should re-do all my trainings zones for 197, its huge difference

Dehydration.

That is good explanation why it is happenening.(i sweeat a lot)

but it doesnt answear my question.

General thoughts.

If you go over your LTHR in the threshold run, you won't be able to hit max HR at the end.

Plus, a 30 second kick won't elicit max HR if you're starting at LTHR. You need more like 90 seconds.

Personally, I think the Joel Friel Heart Rate Zone Method is best. It's explained online, but I think my modified version is more accurate.

The goal is to determine your LTHR and set all your zones from it. LTHR is lactate threshold heart rate. It's the max HR you can hit before you begin to switch from aerobic to anaerobic. It's the upper limit of your tempo (threshold) runs.

Here is the protocol. Warm up with some easy jogging. After warming up, do not stop, go immediately into running at the pace you could hold for a one hour race. Start your HRM and run for 30 minutes. Take splits at 10, 20, and 30 minutes for your average HR at each split.

Disregard the first split. Look at your average HR for the 20 and 30 minute splits. If the final split is the same or only a couple of beats higher, that higher number is your LTHR... give or take a beat or two. If the final split is several beats higher, you ran too fast and went anaerobic. You'll have to wait a few days and repeat the test.

Recovery days should be 30-45 beats slower than LTHR. That's for average HR for the recovery runs.

Check it out online. It's much better than those huge zones in the traditional method. Your LTHR will change with fitness and health, but it's a much more precise starting point.

If you mean lactate treshold

170-172 depending on a day.

its basicaly HR i can reach reasonably easy but getting past, is killing me.

Also my 1/2marathon HR(if i finish nearly pooking and dehydrated)

Definitely better number to hold on to than Max hr.

Its just not as commonly used, so i was avoiding it. but i give it try.

at least it gives me pointers weather i should increase tempo and get my zones closer to 197Max HR or stay on old 186.

cheers.