Understanding Your Maximum Heartbeat

Welcome back to another edition of Ask GCN Anything, this week James and Chris are on hand to answer your cycling-related questions. In this episode, they cover testing your max HR, answer why cyclists shave their legs, discuss whether adhesive bar tape is better, plus lots more….
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This is not medical advice. The content is intended as educational content for health care professionals and students. If you are a patient, seek care of a health care professional. The Karvonen formula wil help you determine submaximal target heart rate. Great for exercise dosing..
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How to Calculate Your Max Heart Rate For Fitness Training.
At first glance, maximum heart rate is fairly obvious; its literally the maximum rate at which your heart can beat before the world starts to go all blurry and, eventually, black but actually putting a number to this place of pain can be very beneficial, especially if you want to do some serious training..
Knowing your maximum heart rate is vitally important for fitness training as it forms the basis of pretty much every calculation that you will need to do to work out the various heart rate zones..
Going out and simply riding your bike will certainly get you fit in a very general kind of way but knowing exactly which heart rate zone you are actually riding in will allow you to fine tune that training to give very specific benefits such as better fat burning or increasing your VO2 Max for improved endurance, strength and speed..
The absolute scientific method of calculating your max is to do a maximal test actually on the bike. Put very simply you start riding, usually on a turbo trainer and slowly ramp up the intensity until you are at your absolute limit. But then just when you think you can’t ride any more, you do an all out sprint for as long as you can and the number you see on your heart rate monitor just before you pass out will be your max and no, I’m not joking. It really is that tough..
A proper maximal test has the advantage of being very accurate but, as you can imagine, its not for the faint hearted as it is absolutely brutal..
By far the easiest method is to use the classic formula of 220 minus your age. So for me, a 49 year old, this works out to 171 beats per minute. While this method is very quick and easy, it can, unfortunately, be rather inaccurate. In the past I’ve used it to get a very rough ball park figure and then fine tuned it using my on the bike experiences..
As it happened, 171 was quite a bit below my actual max. As I was out riding I could see that my beats per minute were going above this, particularly when I was riding hard up a climb so I gradually increased my maxmium until I saw and felt that it was more accurate. As a result it is now 188 beats per minute and I’m pretty confident this is correct because I cannot sustain this level of intensity for more than about 15 secs without feeling like my heart is about to explode..
Once you have worked out your max you can start working out the all important training zones and I show you how to do this in another film..
If you would like to follow my efforts on the bike you can follow me on Strava. My profile is here: http://www.strava.com/athletes/515946

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NOTES:
Max Heart Rate “gold standard” laboratory treadmill stress test.
Max Heart Rate “simplified formula” 220 minus age.
Max Heart Rate “hill test” requires proper warm up, steep hill taking at least 2-minutes to reach top, heart rate monitor.
Max Heart Rate “400 meter test” requires proper warm up, clear 400 meter track or path, heart rate monitor

Find out your maximum heart rate by subtracting your age from the number 220, or by visiting a cardiologist for special testing. Learn how cardiologist use VO2 max testing to find out the maximum amount of exercise a person can do with information from a board-certified cardiologist in this free video on heart health.

In this video we look at what is a healthy heart rate, what affects heart rate, and how to take your pulse. We also look at normal heart rate as well as exercise and heart rate..
Transcript notes.
What is heart rate?
What is a healthy heart rate?
What is a normal resting heart rate?
Heart rate is the number of times your heart beats in a minute. It is measured in bpm or beats per minute. A healthy, Normal resting heart rate is usually between 60 and 80 beats per minute. The resting heart rate of a woman is usually about 10 beats more per minute than that of a man in the same age range, and elite athletes can have a resting heart rate near 40 beats per minute..
This is because Individuals that are fit have a larger stroke volume of the heart. Stoke volume is the amount of blood ejected from the heart per beat. So, the heart of someone who is really fit does not need to beat as many times to have the same output of blood as an unfit person..
Another thing that has a major effect on heart rate is stress. During stressful situations the body releases the hormone adrenaline which causes an increase in heart rate, which is beneficial when you are in danger, but unhealthy in everyday situations..
When you are sitting and resting, your heart beat will be lower, and as you start to move around, your heart beat will increase. When you exercise your heart rate will vary, depending on the intensity of the exercise, your age, the position your body is in, standing vs. lying down, your current fitness level, the type of exercise you are performing, and the temperature and humidity that you are in. Medications can also have a dramatic effect on heart rate..
As we get older, our maximum attainable heart rate decreases. There is a simple equation that is used to estimate a person’s heart rate max. 220 – your age, so for instance, for a 35 year old person, the equation would be 220 – 35 = 185, so their max heart rate should be somewhere around 185 beats per minute. That would be at full physical exertion, like sprinting all out. There is some margin for error of estimating heart rate max, so this number will give you a general idea..
There are many training devices that will gauge your heart rate throughout your day and exercise sessions, or you can do it the old fashioned way put the tips of your fingers on the blood vessel on the thumb side of your wrist. Use a timer on your phone and count the number of beats for 10 seconds, and then multiply that number by 6. For example I counted 11 beats, so 11 times 6 is 66. That means my resting heart rate is at 66..
And that be the basics on heart rates.

Does your heart rate have an upper limit and could you ever reach it?
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