After six years of running, swimming, cycling, and triathlon training, my wife decided to get me a heart rate monitor for Christmas. I’ve recently started employing this new tool in my workouts, so I’ve started exploring the question of heart rate training. Since I now have some data on my heart rate during exercise, the question of how to calculate my max heart rate becomes pertinent.
Why You Can’t Calculate Your Max Heart Rate
There are a variety of formulas that have been developed to calculate your max heart rate. Some of the most popular are listed below:
- HR(max) = 220 – Age
- HR(max) = 205.8 – (0.685 * Age)
- HR(max) = 206.3 – (0.711 * Age)
- HR(max) = 217 – (0.85 * Age)
- HR(max) = 208 – (0.70 * Age)
- HR (max) = 206.9 = (0.67 * Age)
Apparently there’s a great deal of debate among the academic community regarding the accuracy of these formulas, with researchers attempting to refine the accuracy of their values. However, when I apply these formulas to my personal situation, I come up with a max heart rate of 182 +/- 4 beats per minute. Recorded observations thus far do not support these results.
Taking the scientific approach, a paper published in the Journal of Exercise Physiology Online reviewed the history of the max heart rate formula.
A review of the history of the classic (220-age) formula shows it has been around since the 1930′s. It turns out this formula was not developed using rigorous scientific methods, but rather, was an approximation based on observation only.
A review of over 30 different studies that attempted to accurately calculate max heart rates showed extremely poor correlation between the proposed formulas and actual values. Regression analysis on the data showed zero correlation with the calculated formulas, regardless of age, gender, fitness level, or ethnicity.
The use of the max heart rate value has become an integral part of much aerobic training mantra. Nearly all of the advanced training methods for running, swimming, cycling, and other aerobic activities relies heavily on this value as the cornerstone for determining intensity levels to accomplish different training goals.
And all of the equations for calculating your max heart rate – stink.
So, what’s the solution?
It has to be measured.
That’s next on my list.
Photo credit
It is funny that so many things we take as scientific have no real scientific basis.
Heart Rate Reserve is a good formula to know to determine heart rate training zones: First, you determining your Resting Heart Rate (first thing in the AM for 1 full minute before you get out of bed).
Then you use the MHR (max heart rate) formula of 220-Age (which does have an error rate or +/- 12bpm. The other way (maybe more accurate) to determine it could be measured is during a maximal exercise test.
Heart Rate reserved is Max Heart Rate – Resting Heart Rate times Training Zone:
(HRR)= MHR – RHR
To determine a more accurate training zone (than the old 220-age*training zone)
(HRR * 0.60) for 60% max heart rate
(HRR*0.70) for 70%
and so on
beginners with medical problems (and doctors clearance) should start anywhere from 45-60% depending on doctors recommendations
Otherwise 60-80% is the training zone for more experienced/fit individuals.