Dear all,
Background - I'm 61, and cycle between 70-100kms over the Downs most weeks. I use a Garmin Forerunner235 and a chest strap to monitor heart rate (though I have moved to the chest step after inconsistent results with the optical builds in HRM).
Since I have been pointed in the direct of the lock switch, the forerunner also no longer turns itself off. So the forerunner sort of does what I need for a fitness tracker.
I started trying to up my fitness etc 4 years ago after being diagnosed as diabetic. I have reversed that (though still pre diabetic- just), blood pressure really good etc.
But I seem to find it hard to get my heart rate above 150! It tops out at 157 no matter what I do, or how hard I push myself. A year ago it would be at 175 regularly. Is this factor of ageing - and this is the maximum it can go - or does it suggest I am getting fitter?
BTW the reasoning behind this is that I can keep up with the biking posse on the flat, beat most downhill - but I am tortoise like slow up hills. I can get up most hills on the South Downs - but I am much slower than those I ride with. So I was trying to push myself a bit on hills. But it seems whilst mentally I am there, my body just won't move any quicker.
I have also changes from optical build in HRM, to chest band, and have just bought a ar, optical ( I hate the chest band) - will that also have an effect on maximum? I realise that they will give out different figure plus/ minus - but would it lead to a drop in the max achievable ?
Or are there there sites with age vs max HR charts on the internet? I have not been able to find them?
Your heart rate max is personal to you. We all have different maximums. Your maximum has nothing to do with your fitness. Although it drops with age it will be a max of 1-2 bpm per year.
This is more likely to be something to do with your HRM straps.
But I seem to find it hard to get my heart rate above 150! It tops out at 157 no matter what I do, or how hard I push myself. A year ago it would be at 175 regularly
Does the percieved effort feel the same now as it did when you topped out at 175? If that's the case, I'd imagine a new battery in your chest strap would be the first step to see if that sorts it.
or does it suggest I am getting fitter?
Have you done the volume and specific levels of training to suggest that you've got so fit over the last year? I mean it's not impossible to get very very much fitter, but you should be able to guess pretty accurately...I like Greg Lemond's answer to this though..."It never gets easier, you just go faster" and as in your case, you're not going any faster, doesn't seem to add up I'm afraid.
I agree that the amount you say it dropped by (18bpm in 12months I think) is way more than would happen just due to ageing or being loads fitter.
The rule of thumb for Max HR is 220 minus your age - so that would give you 160, which ain't far off 157.
My max HR is around 170 (I'm 56) which is also not far off the rule. It has fallen a bit from the 180 i used to get when i used to play squash.
Due to different physiology, some people don't conform to that rule - my OH is 54 and her HR is often 190 on a run - with no ill effects.
I have a polar with optical and strap, and find no real difference in measured HR between the 2.
You're obvs pretty fit already, If you're always maxing out on hills and commutes then you're not giving your heart any respite. it is suggested that you should only spend 5% of your time in Z5 each week.
I would be tempted to use your heart rate to train when you're commuting, making sure that for a lot of those miles you're no higher than Z3. It'll be a tough to manage that at first, but you'll find it easier as you progress. And try to manage your heart rate on climbs too so you don't max out.
Over time your cardiovascular system should become more efficient, and you'll find the hills are easier and quicker without the maxing out.
After Xmas I was struggling to do my regular ride spending most of the time in Z4/Z5 maxedout for the duration. I spent a few weeks working on keeping in Z3 most of the time, and now I am doing that ride quicker than ever, but able to stay in Z3.
The climbs on the downs i used to struggle with i am now getting up comfortably, and able to control the effort to stay in Z3/4.
Polar have some useful reading on heart rate zones: https://www.polar.com/blog/running-heart-rate-zones-basics/
Good luck!
The 220-age thing for max HR is absolute bobbins.
Personally, I don't focus much at all on my max heart rate, but on my estimated Lactate Threshold Heartrate provided by https://crickles.casa/ (free site you link to your Strava account) which is crudely what I can maintain for 20mins.
At 47, my LTHR is typically in the 160-170bpm ballpark these days (was ~175bpm a few years back), higher being better.
Currently I'm the bottom end of that range, but that is expected, after a number of fitness setbacks this year that started around Feb. I've put on weight and I've been unable to do anything like my usual amount of z4+ intervals and Zwift races/TTs. Visits to the western South Downs hills have been few and far between since March, think I've only thrown anything close to an all-out effort up a couple, nowhere close to PBs but then I'm not getting anywhere near 4W/Kg that I could do 2018-20.
The 220-age thing for max HR is absolute bobbins.
It's not complete bobbins if the CDC use it: https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
But like any guidelines there will be +/- variations dependent on individual physiology.
And failing doing lab based testing, or maximal effort workouts, it gives lots of people a starting point to whenthinking about their MHR.
Try running flat out for 12 minutes (Cooper Test) and see what your max HR is. Doing that mine is quite a bit higher than I ever see on the bike.
Your MHR rate will be different for different activities though. It's always lower when cycling because you're not supporting your own weight if I remember correctly from Joe Friel.
Could you do a ride with HR recording on 2 different devices - one for each monitor? I.e link the optical to your phone and the strap to your Garmin. That would help eliminate recording error.
Other than that, a suppressed max HR can be caused by things like over training, illness or even depression so if you continue to experience it, it might be worth checking in with your GP about it.
Could you do a ride with HR recording on 2 different devices – one for each monitor? I.e link the optical to your phone and the strap to your Garmin. That would help eliminate recording error.
Other than that, a suppressed max HR can be caused by things like over training, illness or even depression so if you continue to experience it, it might be worth checking in with your GP about it.
That is not a bad suggestion re two ways of recording ...
I certainly don't think I have got fitter - if anything I feel I have got less fit / things seem more of an effort. But then if I can't get my HR up then that is not a surprise ...
I also have a FR235 and use an external HR belt. The built-in optical is good except when exercising which is a bit of a design flaw. My max is probably about 157 although I haven't seen much above 150 recently. I'm 52 and fit. The 220 minus your age is correct but people always forget the +/- 20 which goes with it.
As said above if you know your max you can set your zones and use that for training. Although my max is lower than many of my friends of similar fitness, if I run or cycle with them then my HR will be the same as theirs as a % of max for similar effort. The actual number isn't really relevant when comparing with others.
If your HR has dropped that much then I suspect it's that you're not comparing like with like, ie you're comparing the external HR belt reading with the optical reading, etc.
As for not being able to go fast uphill that could be a number of things and not necessarily to do with fitness. Lots of strength is lost as we get older which is probably more significant where power is required. Same reason I can't spring over gates like my 21 year old son can...
Does the Garmin give you 24 hr HR monitoring and recovery data. If you are perhaps overtraining (maxing your HR too much of the time) as someone mentioned, you might struggle to get your HR up, and the watch or garminconnect might give you some feedback on recovery/overtraining. Has your resting HR changed over that time as well?
If you are a Strava subscriber you could look at what they say about your levels of fitness and fatigue as well.
https://www.polar.com/blog/is-overtraining-only-for-pros/
It’s not complete bobbins if the CDC use it:
I wonder if it's used as a safer guide for those starting to exercise more once past 40-45 or so. It does seem to be a fairly useless guide for anyone with a reasonable fitness history. It might work for some, mainly by chance.
OP, if you were at 175 regularly a while back you real max may be 185-190? But your max HR isn't really that important. As said above, your lactate threshold LTHR is more useful and you can test that more 'easily' or with less risk. LTHR can predict your max fairly well also. If you can't get above 155-160 it does seem worth finding out why.
For ref my LTHR doesn't change with fitness. The fitter I get the the more I can repeat efforts at that level and I put out a bit more power there. HR stays roughly the same at the point I'm bumping off the rev limiter though. Varies more with freshness/fatigue than anything.
i wouldnt worry about it too much.
im 47 and cant get my heart rate much into the 160's where the calculator would suggest it should be in the 170's.
on the flip side my resting heart rate is in the low 40's and occasionally in the 30's
Thanks all, phone now linked to my arm HRM, chest to the watch - lets see what happens. Will now investigate LTHR.
Resting heart rate is around 48/50
It sounds like your base issue isn't HR but climbing speed?