[jebba]

According to the now somewhat suspect 220-age formula, my max heart rate is 187. Yesterday, I tested out my hrm on the garmin and got a much higher number. I ran four miles, and then powered up a significant hill. I wasn't dying, but it was definitely a hard effort. When I downloaded my run, my peak hr was 217. Should I adjust all of my target hr zones assuming my max to be 217 instead of 187? How much does it matter?<br><br>
Thanks.

 

[Litchfield Hills]

I would not set the 217 in stone, but like you inferred, the 220-age has a lot of innacuracy. If it is the first time wearing the Garmin, try it a few more times. Do you have any races coming up, especially shorter ones? Those would give you a good indication of max.

 

[ScratchType1]

Like Tim said, I wouldn't jump on using 217 as your max HR, as there's always some chance of getting a glitchy reading. If I went by some of the readings I've gotten a few times when using the HRM, my max HR would be 240.<br><br>
Or look at it this way, if possible -- what were your numbers before that 217 number? If you have a Garmin and can access data points from prior to the 217 and you see the 217 as a sudden sharp spike, then you'll know that you probably just got a fluke reading.

 

[KP]

Jebba - do not put any significance in the 220-age formula. Use the garmin - the 217 was probably a bad reading - and like Litch said a race or a good interval workout will reveal your true max.

 

[jebba]

Thanks. I will continue to use it for other workouts and see what kind of pattern emerges. I don't have a race coming up for awhile.

 

[tigger]

You should use whatever you have noted experientially as your max heart rate unless you suspect it's a bad reading. If you're confident the 217 was a good reading then use it. And yes, using 217 vs 187 would make a BIG difference in your training zones. My everyday runs are around 70% of my max (184) and my threshold are around 85% to 90% of max. If you use 187 as your max you will be WAAYY undertraining relative to using 217.

 

[Complete Pete]

Your actual max HR is probably between your actual and the 220-age. In order to find your actual max HR, warm up for a 10-20 minutes, run 1 mile at 5k race pace then sprint up that hill as fast as you can for 90 seconds. Jog down, sprint back up for 90 seconds. Jog down and do a final 90 sprint uphill. The reading you get on your 3rd uphill sprint will give you a good indication of your max HR.

 

[toe jam on crusty feet]

That should have almost been in quotes with a citation! Did you memorize the book or something? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/wink.gif" style="border:0px solid;" title="Wink"><br><br>
Let us know what emerges, Jebba. It's really important to remember that HR is very individual. My max heart rate is quite a bit higher than Snooze's but his stays a lot lower during hard workouts than mine. It is nothing for the last 5 miles of an 18-20 miler to be in the range of 175-185 and I will feel fine....relatively speaking, of course!

 

[Complete Pete]

I've heard it from enough people that I sorta thought it was a standard, kinda like <i>20-40 min at tempo pace.</i> What book does it come from? I'm building my running library and don't have it.

 

[toe jam on crusty feet]

I am almost confident that it is from Advanced Marathoning by Pfitzinger. (you said in the Boston thread you were familiar with his 70mpw program, I believe) I assumed you had read it...a great read if not