Table of Contents:
How Do I Find My Maximum Heart Rate? | Ask GCN Anything
Video taken from the channel: Global Cycling Network
The Karvonen Formula for Target Heart Rate Calculation
Video taken from the channel: Physiotutors
How to Calculate Your Max Heart Rate For Fitness Training
Video taken from the channel: leonardmlee
Finding True Max Heart Rate
Video taken from the channel: Zach Bitter
Heart Health: How to Find Your Maximum Heart Rate
Video taken from the channel: ehowhealth
What Is A Healthy Heart Rate What Affects Heart Rate What Is Maximum Heart Rate
Video taken from the channel: Whats Up Dude
Do You Have a Maximum Heart Rate?
Video taken from the channel: SciShow
Understanding Your Maximum Heart Rate Age-Based MHR Formulas. For many years, the typical formula for calculating your maximum heart rate was 220 minus age. 1 Maximum Heart Rate Facts.
These points can help you understand what your MHR means and.The maximum rate is based on your age, as subtracted from 220. So for a 50-year-old, maximum heart rate is 220 minus 50, or 170 beats per minute. At a 50 percent exertion level, your target would be 50 percent of that maximum, or 85 beats per minute.
At an 85 percent level of exertion, your target would be 145 beats per minute.The maximum heart rate is, on average, the highest your pulse can get. To calculate your predicted maximum heart rate, use this formula: 220 Understanding your maximum heart rate is important while exercising because that’s how you really make the most out of your workout. Depending on your activity, your target heart rate can vary.
Age-Based MHR Formulas For many years, the typical formula for calculating your maximum heart rate was 220 minus age.1 Eventually, experts realized there’s a big problem with that particular formu It doesn’t reflect the differences in heart rate.Here are some interesting facts about maximum heart rate: Maximum heart rate is not a trainable attribute. This means as you become more or less fit your maximum heart rate The more fit you become the more work you can do at your maximum heart rate.A wearable activity tracker makes it super easy, but if you don’t use one you can also find it manually: Take your pulse on the inside of your wrist, on the thumb side. Use the tips of your first two fingers (not your thumb) and press lightly over the artery.
Count your pulse for 30 seconds and.When you are at rest, your heart is pumping the lowest amount of blood to supply the oxygen your body’s needs. For most healthy women, resting heart rates range from 60 to 100 beats per minute.Observe your highest heart rate on the display.Your max HR is approximately 10 beats higher than the now-noted value. Run back down the hill, allowing your heart rate to drop 30–40 beats per minute from where it was.
Run up the hill once again at a pace that you can only hold for 1 minute. Try to run halfway up the hill.Your heart rate, or pulse, is the number of times your heart beats per minute. Normal heart rate varies from person to person. Knowing yours can be an important heart-health gauge.
As you age, changes in the rate and regularity of your pulse can change and may signify a heart condition or other condition that needs to be addressed.Understanding your Target Heart Rate It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. The MHR (roughly calculated as 220 minus your age) is the upper limit of what your cardiovascular system can handle during physical activity.Your recommended target heart-rate zone is 50 to 85 percent of your maximum heart rate.
Exceeding 85 percent of your maximum heart rate can be dangerous to your health, as exercising at an extreme intensity is associated with an increased risk for a cardiac event, according to a 2002 study published in the “Canadian Medical Association Journal.”.Maximum heart rate is the highest possible heart rate that your body is able to get to. This represents your maximum intensity.
This is the value that represents pushing yourself to your absolute physical limits. When you first download your fitness app you’re only seeing an estimate based on your age.You can calculate your maximum heart rate by subtracting your age from 220. For example, if you’re 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the average maximum number of times your heart should beat per minute during exercise.
The most common way to find your maximum heart rate is by using one of the many age-based equations. The most well-known of these is the Fox formula. It is the very simple: 220
List of related literature:
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from Essentials for Health and Wellness | |
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from Health Promotion and Aging: Practical Applications for Health Professionals | |
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from The New Harvard Guide to Women’s Health | |
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from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability | |
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from Physiology of Sport and Exercise | |
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from Encyclopedia of Sports Medicine | |
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from Textbook of Family Medicine E-Book | |
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from Martial Arts For Dummies | |
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from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features | |
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from Pathology for the Physical Therapist Assistant E-Book |
222 comments
What happends if you excersise above the 85% of your max heart rate? Is it bad to do that? If so why is it bad to do that?
My heartrate is 84-86 always…..is it normal….
I am 22 years old
This is why you shouldn’t look at your heartrate monitor whilst working out!
Thanks to a condition I have I have nearly maxed out. Doctors said I was close. My Max was 250 and I was at 235 bpm. Not fun.
My Max hearts rate is 190 right out of the shower but I have POTS so go figure hahaha. My heart freaks out the minute I stand. I’m at 80 feasting and about 115 to 120 standing. Portal orthostatic tachycardia syndrome is alot more common then you know and can happen after a trauma to the body (including giving birth) or because of genetic reasons.
That seems strange to me. I’m 38 years old and when I cycle fast, I get around 180 bpm. According to that formula, I”m pushing myself too much. Is that really true? I actually feel like I even could go faster.
Have you seen Etika’s reaction to smash bros ultimate stream? He gets so hyped he hits 187 bpm. (He’s 28)
Athletes will have a lower heartrate because their heart pumps blood more effectively!
My theoretical max heartrate according to my gymclass is like 204 bpm but it’s regularly in the 190’s when I run and I’ve gotten it to like 220 once.
During a panic attack, I usually reach around 260 bpm, estimate.
Max HR has to be measured. Calculations MAY get you somewhere in the general vicinity say plus/minus 10 bpm. Or maybe not. It definitely gets lower with age but not at the same rate for everyone. You need to measure it to get your zones right. In cold weather it is harder to get your HR up.
195bpm hurts the chest after a few minutes for me. It hurt for a couple days actually lol.
My resting heart rate is 100 beats Per minute…
I’ve been to a cardiologist and they found nothing wrong.
#torqueback and #AskGCNTraining. A few years ago I weighed 460 lbs. I decided I needed to lose weight and get fit. Over the course of a year I went from 460 pounds to 309 pounds. My goal is to be 220-240 pounds at 6’5″. During this time I signed up for a 3 day cycling ride. Previously the longest I rode was about 5 miles. On day 1 I rode over 50 miles out of the 68 of the day. I took day 2 off and on day 3 I rode 105 miles in the rain with a head wind both directions. It was difficult and hard work but I fell in love with cycling. Someone told me I couldn’t do it so I did. I became distracted and gained back to 400. I’m down to 380 pounds right now. I am a tenacious person that goes big and hard. My question is how do I get back on track with cycling and to be more consistent. If I miss a scheduled ride or I run out of time to accomplish the designated miles I want get in that day, I become discouraged and then do not ride at all. Thanks! I have a 5 day ride coming up after mother’s day and I don’t want to have to sag.
Yeah, that “maximum heart rate” thing always confused me, because when I was 20 it calculated to 200 bpm, but when I exercised hard, it sometimes measured as high as 240 bpm, so I didn’t see how 200 could be my maximum heart rate if I’d recorded it beating faster than that. It worried me a bit, so I got a heart rate monitor to figure it out and noticed my ranges were:
up to 140 little to no perceptible effort
140-160 light effort
160-180 medium effort
180-200 intense effort
I tried not to push myself beyond that point, because after reaching about 205 bpm, my heart rate would jump straight to about 240. At 240, I had to stop exerting myself, because what you said about the heart not beating efficiently at that point was true. At 240 I’d start to feel really light-headed and tired. It felt like I wasn’t getting sufficient oxygen.
Regarding charity rides, this year I am riding 192 miles over two days (Aug 3-4) in the PMC challenge ( https://www.pmc.org/), the largest single day charity bicycle ride in the US with over 6,000 cyclists. It would be great if GCN came to cover it or even better, had one of the presenters participate in the ride.
33yr stoped once for 5 min and my normal beat per minute sit around 40-55 sometimes below one time i closed scale on my heart rate sensor it was scaled to 25 😉 i was born with bradycardia i dont have peacemaker yet thoo…..
Hey scishow can you make opposite video about how slow heart can beat i was born with bradycardia condition which makes my heart beat slower then normal human but doctor warned me there are some consequences when it reach some breakpoint and i am curious where it sits thx in advance
Preparing for an amature TT how do I know which of my 10ish jerseys is fastest #AskGCNTraining #torqueback rapha training Castelli 777POC slipstream POC EF pb drapac primal rivet pearl izumi club trayl champ sys hadley cycles canari
I hit 215 on the treadmill for about 15 seconds once without dying somehow
In swimming we have reached about 240 bpm, cause we don’t breath and do excersie
I have a question that I’m hoping someone here will be able to answer. In gym class, our teacher makes us wear these fitness bands to track our heart rate throughout the period. We are actually graded based on if we spend enough time with our heart rate in a certain range. Normally this is at least 30 minutes above 140 bpm.
My question is if this is actually an effective way of measuring how much effort someone is putting into a workout or how intensive or beneficial a workout is, or is it more of a “pseudoscience”?
Well it can go 300 bpm if you go into V-tach or SVT, but I think they were asking about the maximum rate for a physiological response to exercise. (220-Age is a pretty good estimate). You really don’t have to worry about your heart beating too fast to fill unless you have a heart disorder.
I’m 23, but if my watch is correct, my heart rate peaks around 200 -210 sometimes in timed races, especially running up hills. I don’t know if that’s good or bad, but I usually slow down at that point because I don’t want to throw up during a race again.
I had a panic attack yesterday and my BPM was 158. I thought I was done for
What’s the slowest a heart can beat? I wake up and check mine on a pretty regular basis and it sits between 44-52 bpm. Could it go lower with some good cardio exercise each day?
Avoid certain performance-enhancing stimulants before working out (those pre-workout drinks). I’ve had a heart rate spike to 224 during a ride because of it. You can tell something is wrong, as you seem to lose strength and feel strange. Oddly, there is no great sense of pressure in the chest, and the only way I was fully aware was because of the heart monitor. Without it I might have thought I was simply imagining things and kept going. It took about 5 minutes off the bike, standing motionless, to get the heart rate to suddenly drop down to 135. Always use a heart monitor when training, marathons or bike tours.
The perfect video for the perfect heartthrob. Micheal has me reaching my maximum heart rate
Highest I’ve seen is 220. We used our nifty cardioversion paddles on him.
Damn, I have got pretty damn close at 220. I do not recommend trying to just up your heart rate to the max as it is a very bad idea and honestly kind of hurts… actually it hurts a lot how I did it, but it is scary how close to the lower limit of Max BPM I got, I mean it is 20 off.
I am withdrawing from Valium and my BPM have gone up. Is this normal for going off this medication?
Hmm… That piece about not letting my heart rate get too high is pretty relevant for me. (My heart rate likes to shoot up close to 300 during what should be a moderate workout, yay broken genetics) So, how do I account for my heart not filling with blood?
I’m 27, underweight and in the last 3 years had a bad lifestyle plus physically not active bcs i have a desk job and rarely exercise. I spent most of my time sitting. My resting heart rate right now is 96-108.
Right now I’m just starting to change my lifestyle and will do 30 mins cycling daily and other exercise to build muscle. Let’s see how it goes after few weeks and months.
From what I know, you can only lower the resting heart rate gradually so it will take some times until I can see the result.
I’ve always found the measurements to be a tad off, but a good estimates for what my heart rate normally does. Which I suppose is kind of the point, it’s an average baseline. For those curious, I’m 29, male, and while sprinting, I’ve been able to push about 212bpm.
And I guess it is pretty bad for your health to reach your “max heart rate” just by adrenaline from being really happy and excited about a score on a video game heh?
My bpm is about 1-2. To compensate, my heart beats REALLY hard. Doctors say I should work out less, or soon I will reach the pinnacle of fitness, namely a bpm of 0.
I’m 28 and start to pass out around 180-190. Goes along with the HR vs BP inverse relationship. Then again mine is from anxiety rather than exercise. Maybe there’s significance there too? Not sure.
My max was 210 the last time i did cocaine. I don’t do cocaine anymore:(
If your resting heart rate is 100 BPM…please visit your primary care provider for some well-needed physiological advice.
I’m supprised you guys didn’t mention SVTs and the like at all.
I can increase and decrease it at will without physical action. Is that normal?
I once had a heart rate of almost 300 beats per minute. I almost died. I spent 8 days in the hospital as doctors tried to keep it down. They said if it kept up, my heart would have ended up just giving up. It was like my heart was running a marathon continuously, non stop. There’s only so long it can do that.
I’ve just had one long uninterrupted beat for over 6 months now
You reach maximum heart rate when you’re up next to give a speech.
Im 16 and my resting heart rate is around 45.. I weight almost 190Lbs, I do run a couple miles likes 2 days a week and do martial arts
I m 18 years old my bpm (* my Apple Watch)
Resting rate is 72 bpm
Either it is 102 bpm
Plzz tell me is it good??
i dont like going past 180
past there i run the risk of causing complications like vomiting…
@JejeBabe why are which two values different? The 220 minus your age formula vs. the VO2 max testing?
Because 220 minus your age is a “guesstimate” for ‘most’ people. Biological individuality says we’re all different and won’t all fall into the same spot on the Bell curve.
As a 46 year old man, 220-46 would give me a theoretical maximum of 174. However clinical testing has seem me get up to 204bpm.
Your true MAXIMUM is simply the fastest your heart can beat. Period.
I remember the first time my heart rate suddenly jumped over 200 about ten years ago. I could literally feel it in my chest, it was so frightening that I had a panic attack. Of course I didn’t know it then, so I thought I was having a heart attack. My girlfriend called an ambulance, I ended up in the ER but they couldn’t make my heart slow down and by then I could barely breathe. They thought I might have pulmonary embolism, then as they were preparing me for a chest X-ray and I had to sit up so they could place the lead vest behind my back, my heart rate suddenly fell back to 110. I had to spend the night in the SICU, five more nights in the hospital then go to a heart clinic for an electrophysiological examination.
It turned out my heart can conduct signals where it shouldn’t and it can trigger a supraventricular tachycardia. There’s a fix for that, but there was an 80% chance that I’d need a pacemaker if they tried, so for now it’s out of the question. I have to be careful not to move in a way that might compress my chest, watch my breathing and not to be in a too humid environment (I don’t know how’s humidity connected but it is). Which meant avoiding exercise (which was hard because I was a body builder and a karateka), and ironically doing so just increased my risks of triggering it because I gained a lot of weight. Now I have many other health problems and depression, and I’m also ugly. It’s mind blowing that a few millimeters of heart muscle can derail your life.
Now that you mention heartbeat.. Do human and generally animals have average finite numbers of lifetime heartbeats before they die?
It’s harder to reach zone 5 than it looks. For me on Strava zone 5 is a zone that’s about 5 pulses in range. While running I can occasionnally hit it doing hill reps, but for cycling even of I give it my best I’m 10 beats below my max running heart rate, and thus I can’t reach it while riding.
I”m 39 my heart rate can get in the 90’s to low hundreds during the day at night it can go as low as 60’s.
I thought he’d mention your heart rate after being stung by a box jellyfish…that’s the fastest heart rate I’ve ever heard of…
Nice video!! Will a single 400m lap give a good enough idea of your max heart rate? Or would you suggest 3 laps of 400 with a rest interval like you suggested for the hill technique
What’s this about staying away from carbs because they make you fat!! If you eat under your calorie requirements you’ll lose weight, even if it was all carbs. Wouldn’t be particularly healthy but it won’t make you fat.
at 16 I had 230-240 beats per minute ( if the machine that measured it was accurate)
When you add resistance and your heart rate does not increase you have reached your maximum heart rate.
Mine beats way too fast, right now my resting rate is 100. Which is what my heart beat sensors say on my phone and fitness watch. And when I exercise it jumps to 250-300.
I’m probably going to die soon
Mine got up to 223 bpm when I was having supra ventricular tachycardia
Multiply by 6….yea right. I want to see you during a hard cardio session multipling numbers like 27, 24,34.
Just take the HR for 6 secs and X10….
Okay so I’m an athlete but I have like no meat on my bones so I can sometimes see my heart beating through my chest, is this bad? I’m 13 and I have a Bpm between 60-72ish but when I walk around and sit back down it spikes to 86. Is this normal?
Video games affects the resting heart rate
( basically sends it into tachycardia )
…. i speak from personal experience
I’m sorry to ask this but may I know who are you bcs I need to put the description about my sources on my assignment. I don’t need the personal information, just the informtion on the surface. Like are you a professor at some university or smth like that.
WOW so informative, i totally CARE about my stupid heart beat, these stupid assigments smh
Imagine your teacher sending you here for online classes. Like BRUH
I can’t be the only one sent here by I teacher. Like this if your teacher sent you here
Whos is here from school and doing this for the pe thing? It’s Shea btw if u know me…
mr i wanna know how to stop my heartbeats from going loud and medium fast that i cant sleep at night. Pls reply ASAP, Im very scared.
my heartrate jumped to like 240 once because of a panic attack… i was not exercising
I do shave my arms and legs, not for the aerodynamics… Just looks good, it looks cleaner, you look more ripped, and the massage and crash thing
sir my age is 30 year and my heary rate is 71 and bpmis96 are this is good not good tell me sir
I have a heart condition where I am missing half of my heart. So my average BPM is usually around 175 to 190 BPM. When in P.E we have these elliptical machines that can test our heart rate, and my heart rate increases and decreases every second. So that’s my normal.
My beats really hard after eating and when rising from a seated position. It gets up to 130 and sitting 89. I feel it throbbing in my carotids and in my head pulses.
220-38=182
55
65%
(182-55)x 65% + 55= 137,5
Hi! It’s that right? Thks!
resting heart rate is 62. Went to wash up before tho and it went up to 175.. wtf guess im gonna die soon.. im only 23
Im just 9 year old using mah my yt acc but my heart rate is 127 but im not stressed
Im 12 and girl my heart rate is usually 110-120 i never have it under 100
I THINK THE ANSWER IS 135.6.hOW 196-45x.60+45=135.6 ROUND UP ITS 136BPM.
PLEASE ALSO PROVIDE RESONABLE HR AND ALL IS GREAT.
I want to know…. Can you have lightning in vibrant colours like green? And how is that caused?
It is extremely unlikely to get to max heart rate during step test.
I’ve hit 250bpm several times during heavy workout. But my heart beats faster than average overall—my normal heart rate (at rest) is between 100 and 110bpm.
I am 18 year old female, my heart beats 56 bpm, is that good? I exercise 3 to 4 days a week
My resting heart rate is 48 to 55 per minute. I run one mile everyday
220 age was NEVER a good starting point.. it was made up pretty randomly
Iam 31 years old.. And my heart is 118 bpm.. Is that ok..?
My maximum heart rate that I ever done is 198bpm my resting heart is 53bpm
Why would you test for max HR? What’s wrong with a threshold session? It says way more about your cardiovascular system and it’s way safer! I really struggle to find any reason for an amateur to do a ramp test.
About the shaving of legs it does make a difference, check Specialized’s win tunnel videos.
On the foot rub. I own an Allez Sprint 52cm and it rubs for me as well. It’s the short wheelbase. Another possible reason they guys didn’t mention is a different crank length. Long cranks are fasionable, unfortunately.
I guess mine is cool but the thing is that it beats two and miss one. What can be done to fix it?
220 minus age can be wildly inaccurate, I am 60 by the formula my max should be 160 but it is actually 187 by real world exertion testing. 27 beats difference is a big margin of error and totally useless, for setting heart rate training zones.
When I sit down and Just relax a bit I can push it back to 45bpm
did a charity ride a couple years ago where we had winds of 90-110 km/h. luckily was a tailwind for about 140km of the 160km ride. did that ride quicker than any of the 100km rides I had done in the past
My son has wolf parkinsons white his heartbeat can sit between 240-280 bpm when he has a episode sitting on the lounge
My heart rate is always above 90. When they monitored my heart (I was laying down) it was at 135. It’s because I’m too stressed all the time.
Mine 45 50 always 63 and over weight doctor told me its good.
Sometimes I get 36 to 49 heart beat my Fitbit versa tells me now I’m on 101 is it normal I’m always on 36 to 60 or 79
For the man with the fan problem:
I had the same and it was a coincidence 100%, sick 4 times in 2 months.
Make sure you switch on the fan when you are just starting sweating, in the warm ups don’t use full power, only for the main interval block, then the least intensity for cooling down and the last 2 minutes no fan
Room temperature not below 16 degrees C
So I’m 20 years old and fairly fit. My heart rate goes into low 30’s when I sleep and rarely goes over 100 on a average day, unless I’m exercising. I feel fine though out the day and don’t have brakicardia. Thoughts?? Am I just really healthy? Is it genetics? I’m 6’ tall and weight 180lbs.
What should i go to the the doctor and ask for to see if my heart is healthy
Mine varies from 49-185. I am 13 and gonn die soon halp
(Edit: I would like to state that I am healthy and have no medical conditions)
I am 18 year old…have a heart rate of 84-86 at rest…is it good?
i can legit feel my heart in my chest 24 7 my baseline is 55
I’m 14 and on high intensity biking my heart rate reaches 190 I’m a little overweight so my plan is to just lose weight
What’s the highest heart rate we should be getting over the 100bpm?
Hi i’m 18 years old and I can pump jet fuel up into an airplane with my heart.
My heart rate is at like 45-50 that good I workout all the time too so that prob helps a lot
When I exercise My heart rate reach 130bpm like running climbing stairs
And after doing some min rest it reach 104 and after doing 15 min rest reach 60-90 bpm
And one thing I have bad anxiety
I use slightly higher max rate for running than cycling. I’m 45 y.o. And am quite confident my cycling max is 185 and running max is 190. Read somewhere it’s quite common to have diff max for diff activities.
Yoo tf my BPM is usually around 75 to 94 that normal for a 15 year old? O.O (male btw) been seeing some people say younger people have a faster bpm just wanted some confirmation lol should probably mention I deal with anxiety
220 minus my age of 62, puts my Max HR at 158 and that’s a fricking joke. I’m no super athlete, my resting HR is about 55, and I only run 12 minute miles, but I know there is no damned way my max is 158. At races, I normally average 140bpm and I’m still able to talk. That’s would not be possible if I were running 89% of my max. I would love to have my V02 tested but there doesn’t seem to be anywhere near me that does it.
I want to get a touring bike. Some have bar end shifters. What are the advantages and disadvantages of these.
fact check your water before eating… one shold not drink before eating… food will not assimilate well and its poor for digestion.. really it is..
So that means more it is lower more you have stamina. In that case there is no normal heart rate just an average.
I’m 13. My resting heart rate is around 40bpm and when I was in hospital (for cf) they did a set of obs on me after I got a midline inserted into my arm. My heart rate went down to 28bpm. They were very worried but not too worried because I was still awake talking to them. Lol but my max is around 190. But that’s because I’m super fit
My heart rate is very high when I run even on slow pace of like 10-12 km/h or 6-7 minutes per km. I tried fartlek as well as just consistent slower pace of like 8-9 minutes per kilometer but still I don’t seem to lower it. I run around 2 times a week. HR goes easily to 180-190 with an average of around 170 and this is low intensity running. What can I do to lower it? I am 190 centimeters 84 kilograms and 30 years old. My longest run is half a marathon for 2 hours and 40 minutes and I felt like shit in the end:D as I got dehydrated the last 30-40 minutes…
The main issue seems to be very low endurance as I cannot run for more than 5-10 minutes with 12 km/h. I just get tired. I don’t hit the wall as I have energy but my HR just gets too high as I feel it. Most likely I have horrible lactic threshold. My resting HR lowered which is a great sign for improved aerobic conditioning but running HR is always high.
#torqueback Dying to know what each of the presenters favorite bike has been/is and why?
No hills here. Not even small hills, would a treadmill work?
Really good advice. I have a loong hill just around the corner. Have done the test there two to three times per year for several years. Works great as a basis for the rest of the hr zone training.
Hi! I couldn’t hold the hill for 2 minutes. I held it up for 1 minute (I think it was too steep) and my max reading at the top was 189bpm. (188bpm is the average of the 3 times). Does it work or it HAS TO BE 2 minutes? (I couldn’t hold my legs at the minute) Thank you!
Correct me if I am wrong, reaching a true maximum heart rate would be as fast as possible just before you die.
Nobody has time for that.
I thought the goal would be aerobic threshold HR and stay just below.
Now, if you are riding a TT and using HR to maximize performance it won’t be maximum anyway. It would be a sustainable HR for the anticipated time riding.
When I was 18 and trying to join the Army, they had me and a few people do a heart stress test by having us step up and down from a platform in beat to a beep on a radio. We were all wearing heart monitors for safety and they forced me to stop because the heart monitor read 437 bpm. All the doctor observing said was that that was impossible and had me try a different monitor that still had me reading about 400 after the time it took to change it out and me just standing there for 30-40 seconds.
Another great clip. I’m slowly getting thro them all. I suppose the fitter I became the lower my heart rate will become for the same effort.
I’m finding it hard to work out my zones since my heart attack last yr stent fitted, and tablets for life, to thin blood and lower blood pressure, so, I have to be careful, wear heart beat monitor out on the bike and resting rate is around 57 and when going up hills have seen it rise to 120 but get scared to push it any harder as 120 feels like I’m pushing it fairly hard, but mentally something in my head says ease off abit else you could be in trouble,, but I’m not good at researching things on the internet,, what’s your thoughts on this please,, thanks Shane uk
If you google around the net with regard to the MHR of 220 minus one’s age, you will discover that the 220 was a guesstimate and nothing more, so in my mind I am cautious as to its efficacy for accuracy. 220 is merely a guide with a high longitude of tolerance. Ideally, one needs to treat one’s own MHR isolated away from generalisms, and the only way you can do that is to measure your heart rate whilst putting your heart under stress, and measuring it with a monitor to get a figure for your own MHR.
However, I approach this issue with a more philosophical logic. The way I see it, each of us have three rates of heart rate, a) resting heart rate (RHR), b) cruising heart rate (CHR related to FTP) and of course, c) maximum heart rate (MHR). Throughout our lives we each have varying heart rates between RHR and MHR, and if we over do physical activity that takes us beyond MHR, we can be opening ourselves up to real trouble.
What we truly need to find is our ‘own’ CHR, because that is the rate by which we are able to do extended periods of work without over-stressing the heart. The rate of one’s own CHR times by the length or period of work would indicate a more accurate level of fitness. Fitness is an attribute determined by many variables throughout one’s life and lifestyle, and is not determined by MHR alone. So the start of getting ‘fitter’ is to begin controlling many of the variables that are determining your current level of fitness. Obviously, there are many candidate variables that tend to get all the press, such as one’s age, smoking, over-eating, over-drinking, practically anything that is over done to excess. All these thing need to be brought under control and into moderation. Fitness is not to be measured by the short term, but by the long term. How long can you sustain an activity at CHR (not near or at MHR).
If your general level of fitness is low, your length of sustained activity at CHR will be low. Improving fitness is all about improving one’s own CHR (and vice versa) by gently increasing incrementally the length of period of working at CHR through controlled bouts of further stressing the heart beyond CHR but always staying at least 20% below MHR. Of course, this is the long road to fitness, and also the safest. One’s age plays a definite part in all of this, particularly if you are over 40, as I am. Most people who do not exercise, but are active, will tend to have a fitness level that allows them to do quick intense bursts of activity, but just as rapidly run out of steam. People who exercise will be able to maintain intense bursts of activity for much longer, and will have a higher CHR.
Your CHR will not be determined by 220 minus one’s age, it is determined by the length of time you can sustain it, before your heart rate starts climbing say 10% above it. Heart rate does not determine fitness, it is the length of time one can sustain an energetic activity that determines one’s fitness level. We are more organisms of endurance rather than strength, and our level of endurance at an energetic activity is what provides us with a quantifiable level of fitness…CHR.
You can’t calculate it. You have to measure it. Too much individual variation for a calculation. (I teach physiology at a medical school. ) Small inaccuracies will cause you to missasign your zones and that will affect your training. Your method of sort of working up to it is ok. But given an approval from a doctor tbat you are healthy enough to do it you save time by just biting the bullet and riding until you can’t take it. You might want to retest every few years since it will decrease as you age.
56 resting is quite good! I think mine is about 70. Picked up a HRM last week, as really need to look to do this now to improve. Power meter woukd be great, but ridiculously prices at the mo
Unless you’re a serious Athlete 220 age is a good guide, so you have an idea if youre over doing it or not. I am 61 and dont fancy taking my heart up to maximum HR as long as i get it up to around 80 or 90 % that seems ok for me. Much better than siiting on the couch.
the simple method is kinda dumb im 14 and my watch always tells me about 205-215 as my max during practices
My heart rate is 102 is that healthy
Im 16yo????am I gonna have a heart attack
+leonardmlee I’d much rather subscribe to your regular weekly ride updates! C’mon man get back on the bike.:) Rightly or wrongly I always try to stay under 150bpm and once I get there I ease off until it comes back down.
It’s actually 135.6 so 136 bpm is range. Also I believe that tracker you got is whacked 45 bpm is rare and you don’t seem that fit to be at 45bpm. So go back to Walmart and return that cheap tracker homie
Why would you guys brandish carbohydrates? The key to life, let alone performance. I agree with the deficit principle, but fat is the worst bang for your buck, then protein, then carbs. Carbs are king and at worst, the third biggest problem in a calorie excess diet.
Mine NEVER goes higher than about 180, if that. Is this a pathology?
Can I just ask why you minused the heart rate and then added it again
Remember to keep your questions coming in using #torqueback and #AskGCNTraining.
The 220 is crap! Im 57 and my max out heart rate can hit 210, and I still run 5k in 19.30!
Attack until you die obviously. That’s the only way you know your max.
#torqueback i have qu? why some country in the would champion road race jion the race with one or two insted of joining with the full nummber of the team like the others
#AskGCNTraining Hi guys, I ride exclusively outdoors, use my Garmin in concert with Strava to track my rides/fitness. I am 56 yrs old, in decent shape and I am currently getting fitter on my local rides. Although I am feeling stronger, Strava shows my recent efforts as “massive” due to heart rate points in the red, yet I do not feel as though I put in a hard effort. I see that Strava allows you to customize your heart rate max rate and zones. Strava has currently set my max at 176 bpm, but I recently hit 181 bpm on a previous hard ride. Should I reset my max to 181 and if so how should I adjust my zones? Thanks!
Please don’t cultivate the “220 age” formula religion. This forumula is so off. I’m currently 39 and my max is at around 170 (should be 181, which it has never ever been) and my clubmate is 53 and his max heart rate goes above 180 bpm (should be less than 170). Instead, as you also pointed out, one should perform a quite simple fitness test with gradually increasing resistance/power (e.g. adding 25W after 2 min and going untill complete exhaustion) this should show your max HR. And you should do it after a good day or two of rest.
3:55 “help me go down…………………………………… I’m guessing in weight” lol
#AskGCNTraining
Is there any benefit to training at higher temperatures to simulate more stress on the body or is it best to stay as cool as possible? I train indoors mostly and several GCN presenters (well Si normally) have commented a lot on sweating buckets on an indoor trainer and the need for a fan to keep cool. I’m lucky enough to have my setup in the basement and temperatures are typically around 16 degrees C, I still use a fan but don’t have Si’s perspiration issues! To begin preparing for the spring & summer though should I be switching off the fan and letting my core temperature rise to simulate the outdoors??
Cheers and great shows.
Gogs
Seriously curious to know what has been/is your favorite bikeanswers from each of the presenters would be interesting. #torqueback #askGCN
13:04, An hour ago I watched this clip and it gave me motivation. It is currently windy in Oklahoma Gusting to 31 mph (50kph). I just hopped on my bike and won a long standing Strava KOM in my neighborhood, thanks GCN!
I’m intrigued. How does Dan download his Sufferfest workout to the Wahoo so that he can ride the workout outside? I can’t figure out a way to do this other than manually create the workout #torqueback
#torqueback #AskGCNTraining I’m looking to get a smart turbo trainer in the next few weeks to improve the consistency of my riding, and to do some more structured training. But I have some questions about the best fan setup for indoor training. 1 industrial strength unit, or 2 smaller ones? Pedestal fan or floor units? Positioned dead ahead, or to the side?
#torqueback #askGCNTraining I have a question re: returning to cycling after surgery. I tore my PCL in a collision with a car three years ago and got back on the bike three weeks later without having surgery. Since then, I’ve torn my meniscus and have surgery for that scheduled in two weeks. How long should I expect to be off the bike? I’ve been Zwifting lots in preparation!
Hi Guys, Loving this channel at the moment, some great stuff on here, I’ve just bought my first road bike after bending a mountain biker before. I had a gap of about 2 years of not cycling as well. What kind do stuff can I do in the week to build up my fitness and overall strength, I’m looking at joint a cycling club for some community, but so far all I do is just 15 miles rides on my own. #torqueback #AskGCNTraining
Please GCN I’m a bit desperate for some help/advice on buying new wheels for my first road bike. I’ve watched countless videos and read every article I can find on wheel upgrades but I’m still not sure how much to spend. The bike is entry level (Scott Speedster 50) I don’t have the money to upgrade the bike but I could stretch to 450 on new wheels (looking at Fulcrum Racing 3) is this a solid investment? I plan on cycling quite a bit this year. Your advice would be so much appreciated! #torqueback #askgcnything #gcntraining
#tourqueback Hi gcn, I weigh 58kg but I always seem to get dropped on climbs even though I am fairly light. On the flats I do fine and I find it easier to put more watts down. Why is this?
#AskGCNTraining Hi, can you suggest any short training sessions that would help me to improve endurance in order to prepare for long rides/events? Thanks!
I’m 13. I’m not an athlete but do get SOME exercise now and again. My bpm is usually 60 or sometimes 75. Is this normal.
I am 19, my maximum HR is 219.
Is that normal!?
#torqueback #askGCNTraining
#askGCNTraining Your recommendation for calculate the MHR using Zwift sounds good. But there still are some of us out there that are not on Zwift nor have a power meter. Any suggestions for calculating the MHR without Zwift or a power meter. And I am not going to use the rough rule of thumb 220-age.
#torqueback #AskGCNTraining. I am an attacker type, so I can have a higher average wattage over 20 min by having some strong efforts and then rest periods than I can by maintaining an even pace. When testing for FTP, is that cheating? Should I maintain a more even pace, or try for the highest average to get the more accurate number? Thanks. Love you guys, btwgreat channel!
#torqueback Any advice for clipping in on a steep road? (road pedals)
#AskGCNTraining Hi GCN, with the number of hours of daylight steadily increasing again, I am thinking about replacing my indoor trainer sessions during the week by commuting to work. I am preparing for the Tour Transalp (a 7 day stage race) next June and I’m currently entering my second block of base training. So my question is, are two 1 hour rides in zone 2 on a day (the commute) equally beneficial than one 2 hour ride in zone 2 (which would be on the trainer). If not, will the difference be significant? Thanks!
#torqueback #AskGCNTraining. Hi guys and Emma I’ve recently gotten the cycling bug despite being 45, I have a great playground to train in called the Peak District but I’m unsure whether what I’m doing will improve my overall average speed, increase power etc. Are there any key basic training tips that I could work on? Mid week I try and get in two 50k bike rides with a 100k on a weekend, taking just over 2 and 4 hours respectively again with climbing at least 3,500ft. I’m definitely not a sprinter more of an all rounder and my heart rate will average from 145 to 160. Any advice would be great. Keep up the great work
Intresting. My garmin or my Whaoo and logged on strava, you state….220 minus your age? Im 53 my max is verging on 196200 I’ve seen 206 on a sprint Finnish, I use a Garmin chest strap. I must be a two stoke lol
GUys cmon its 2019 the max heart rate of 220 minus your age has been proven to be nothing but a old wives tail…….and for the guy that 110kg that used the excuse your big boned, that has also been proven a myth a person that is for example my size 170cm and slim build ( and im that way because i eat properly ) has heavier bones than someone your size because when a person is fit theyre bones are a lot stronger and a lot more dense, my advice get on a high carb low fat eating plan and never calorie restrict, eat fruit, salads and plenty of rice especially if you are training carbs are essential for good stable mental health especially when training.
Anyone got info on min heart rates while sleeping Ive had 30 is there anyone out there with 30 bpm during sleep often I have 40 but sometimes 30
@Marko Pielic A fan has no capability of getting anyone sick so either youre not giving yourself enough time to get well between attempts, there is an agent that causes an allergic reaction as the guys said or your immune system is compromised. This might be a sign of something more serious so try to eliminated all potential sources and if nothing helps definitely see a doctor.
My heartbeat was 250 BPM when I overdosed on methamphetamines:-(
I find that the most important place to shave is an area that are ordinarily covered by the shorts, but whose hairs get pulled when I get into an aero position.
Getting into triathlon and training 6 days a week. Two of those are cycling. With work and family, I can’t afford to do more than 2 hours in those sessions. Best format to make the most while not totally destroying me for the following day’s workout? #torqueback
I’m a healthy 25 year old woman with a heart disease, I take a low dose of blood pressure meds in the morning but even at 11 pm, running, my heart beat can only get up to 120 max….
I’m 17. When I finish my exercise’s routines I get 194 kkk I don’t think it is normal…
regarding weight loss, the key concept to understand is calorie density. Some foods have very few calories and so you can eat a lot of them with no weight gain, others contain lots of calories and so eating a lot of them leads to weight gain. A great explanation of this is here: https://www.youtube.com/watch?v=0CdwWliv7Hg along with which foods are where on the calorie density spectrum.
#AskGCNtraining You are great & you my sunshine in cycling. I go in August to ride ParisBrest-Paris 2019 ride +/-1260km distance in 84h. I need some advice how to training. Please help me in Serbia we dont have experience in this long distance ride. Thank you very much
I am a 15 yrs old rider. I currently train 2 hrs a day on the bike and look forward to become a professional. I am going to buy a new bike. Should I go for aero or lightweight bike? I have seen the merida reacto 400 2019 and cannondale caad12 105 2019. Merida has a longer reach but being aero bike has a considerably longer head tube. I want a bike for racing. Which one should I go for? Thanks. #torqueback
I used to jog with a heart rate of 250 to 260 and I used to jog 2 hours straight. How was I even able to deliver oxygen?? I used to be scared of that heart rate tbh. But oh well
#torqueback hey guys your videos are amazing. I find them very informative. Usually watch them then go and practice. I was wondering if you could make a video on drop bars vs bullhorn and pursuit handlebars. There’s not much information out there wondering if you could help because it’s an ongoing discussion worldwide. Thanks. Keep up the good work.
Ok so my great great great great great great grandparent’s max heart beat is 0. It just makes so much sense
#askgcntraining I love Cycling but for the past few weeks I haven’t had much motivation to go out and ride where can I get the “motivation”?
That linear equation is based on published data(18,712 subjects tested), but the data outliers show +/20 above/below the average. Thus 220 really means 240/200.
Hey Zack, so with these numbers you can apply it to be your more accurate ‘180’ number for MAF training?
We’re doing the Miami Dolphins Cancer Challenge on April 6th with Team Hurricanes from Mack Cycle here in Miami if you’d like to come on over and join us.
Your vid was one of my work and thank you for putting the trans scrip in description
Anyone know where in Zwift that GCN max heart rate test is? I looked in the GCN workout section and did not see it there.
220 minus age is incorrect for me.
I’m 47. Max heart rate measured in Treadmill TMT is 190.
Resting heart rate is 55.
#torqueback In regards to the Ramp test, wouldn’t that just show my max HR on a bike but it may be much higher when I go for a running sprint instead? Do I want to base my Max HR on cycling and MaxHR on running as 2 separate activities?
I’m going to be 20 in a month but during my last workout (two days ago) at the gym my heart rate was 223?
#AskGCNTraining Hey, I’ve been riding for 2 years, but recently got into training. My FTP seems stuck: no matter how much I ride, I’m still stuck with an FTP of 1 Watt.
Hi GCN! I want to buy new lighter wheels, but I’ve heard that you should go for heavier wheels on you bike to keep the rotational momentum up (or whatever its called). Is there any truth to that? Or is lightweight always the best options? #askgnanything #torqueback
#torqueback hi gcn big fan you have done a video on what to do leading up to a race but my question is what do you do after your race or sportive eg when do you start training again or what training you do many thanks love the channel
i can hit my max HR or close to it quite regularly and easy when running, go for a for example 5 km run, the first 3 km run at a steady 80% effort, try to speed up on the 4th km all the way to 4.5km and the last 500 meters go all out… you should get quite close to your max this way and it shouldn’t take long (depending on your pace of course), for me the calculated max should be as for Mr. Travolta, 189 bpm, my actual max is somewhere around 206 208 bpm and my calculated max is usually around my average when running
once had heart palpitations at night and anxiety. couldn’t sleep and there was a clock ticking. was at like 140 bpm for a good 1hour
#torqueback Hi all…love the GCN channels. Q. My 15year old daughter severely damaged her acl skiing last year. Her specialist is talking about surgery but in the meantime he suggested building quads and calf muscles to support the knee. Cycling was one of the suggestions to help. I have been using Zwift for 18 months with Tacx Neo… I have set up a bike for her but she is new to cycling. Can you recommend a Zwift training programme to help her build up those quads? Obviously I dont want to damage the knee any more.. so if you can point me in the direction of a Zwift workout that will help build strength while not over stressing the ACL any more that would be amazing. Would love to get her into cycling so we can go out together and she seems to like the tech/game angle that the Tacx and Zwift offer so this might be a good starting point. Thanks so much for any help. Carl
I am 20 year old and my heart rate is 90 per minute… Is this healthy ❓
Newer research for calculating Max HR has been done by Norwegian University of Science and Technology a few years back. They provide a more precise calculator than the 220 minus age, at least according to their findings https://www.ntnu.edu/cerg/hrmax
Brilliant job, lads! Well done, I feel that James is feeling comfortable presenting now and you both nailed it…..
Talking about MAX Heart rate your 220 minus your age does not work out so good for me. But that’s not a bad thing. I just had an EKG done than an Echo and i needed to wear a heart monitor. Everything is fine but MY resting heart rate is 41bpm and my max is 189bpm. your question now is how old are you? Answer 55.
Re: losing weight…yep, it’s as simple as whether or not you’re in a calorie deficit situation regardless of the kinds of food you eat. Chances are (assuming no medical problems) most people are just eating too much food and/or too big of serving sizes. I do better eating smaller meals throughout the day to stay fit because it keeps my metabolism going as well.
Re: kids and cycling (and life). Don’t underestimate your level of fatigue now that you’ve added children to your life. I am a father of two amazing, wonderful children, but they still require a lot of time, work, and energy. The big thing that is missing now is the down time and rest, physically and mentally. It’s just the way it is. This isn’t to say that you can’t get back to where you once were, but it will take some time, some changes, etc.
It’s to do with crashing, if you have hair it will pull the skin and injury will be worst.
I get sick before, during and after an indoor training session, with or without a fan… Solved by riding outdoors…
Is it possible to have a high fat diet as a cyclist, I tried it and promise had no energy. I just managed to cycle for 1:30 really slow and felt like shi.. I cycle 3hous a day every day.
Marko Pielic make sure that your fan is not blowing directly on your face. That should help. Also, keep the fan about a foot above the floor, so you wont be blowing dust all over yourself.
Scishow pumps information. I think there is limit, but it’s by physics.
Hi team love the show. Is there any benefit to splitting training over a day. Eg. 1hr morning 1hr afternoon as opposed to 2hr in one session. #torqueback #Askgcntraining
I’m 46. 220 46 = 174. I easily reach 195 on the MTB though. When I was 18 I reached above 210. Never did a Max HR test though.
Age Predicted HR max = 208 (age x 0.7). It is not 220 age as popular belief. The older one gets the less accurate that method becomes.
However this is still just a prediction, ones actual max HR may vary greatly.
#AskGCNTraining Any tips for learning to stand on a trainer? Just picked up Zwift and a Tacx Neo. Every time I try to stand up I feel like I’m going to fall over the bars because the bike doesn’t move.
220 39 = 181. Doesn’t work for me either. I’ve been up to 190 and my aerobic threshold is 183.
Stupid question perhaps but……. where can I find the max heart rate test on zwift?
Besides the presenters, can we meet the gcn staff? How many people does gcn employ, and what do they all do? Who are the little hands?
A newer max heart rate formula that seems to be a little more accurate than the old 220-Age is 205.8 – (.685 x age). So far, it seems to work for me. On a couple of occasions I have managed to reach my number during a working on my trainer, but I’ve never gone over it.
Aw come on GCN! I’m sure you’ve seen the Specialized “Win Tunnel” videos about shaved legs. It actually made a very significant difference in air resistance (which does make sense, because small cross section increases Reynolds number and causes turbulence same reason thin spokes are far worse than fat ones)! They also tested arm shaving, and due to the position on the bike in the “dirty air”, arm shaving did not have the power savings that leg shaving did.
ack, cant believe you said not to eat lots of carbohydrates, thats just such bad advice!
#AskGCNTraining, hi there!, I’m a runner who likes to ride when the weather gets better, I’m good on the hills but lack speed and strength on the flats/slight inclines, what can I do to keep up with the fast boys? Great videos, keep them coming!
When I was in Junior High School I caught H1N1 and got really bad pneumonia from it, and after that my heart rate would be weirdly high normally and after running in PE, and I figured I did it wrong so my teacher got an electronic reader and it said I was around 240-250 after running, I’ve been fine since then just had a high heart rate, is there anything bad about that?
#askgcnanything i have a climb of 7%gradient max of 13% gradient and a distance of 7km and is going fast up it good for training or go at a steady pace up the climb
Fun coming down it
You guys are just the greatest…thank you so much for your show today…cheers!
I also have this problem with wind straight to my face! What I did was aim the fan to my legs, keeping my face and chest clear of head on wind
Came for the bollox regarding 220-age and didn’t need to wait long. Haskell’s formula is inaccurate, he even said himself the study group he tested was never meant to be a representative sample of the population and if you guys had done your own research you would have known that. As a 49 year old my MaxHR ‘should be’ 171. It’s not, it’s 193
#torqueback Hi GCN, I’m a 16 year old Dutch rider and I’m taking part in a crit for all ages soon. I have a good watt/kilo but I don’t have the pure watts. Can I stay with the heavier riders with more power output on a flat course? Thanks, Sven.
What? A cyclist restricting carbohydrates? How about that fat intake? I’d be more concerned with that…
I can get pretty close with 2.5 minutes, but if I really want to get the last 3 bpm, I’ve got to go deep and sprint HARD for the last 30 seconds after I think I already can’t go anymore.
let someone else ride your bike, instant heart rate explosions
Thanks for NOT answering my question again for the 3rd week in a row…..
Everybody should note that wrist HR monitors are not accurate for this.
Use chest straps (preferably ECG).
#askgcntraining I’ve got a cx race in may and I train on zwift around 4 times a week. What should I be focusing on endurance or sprinting? I’ve been told to do my base training now and my hard efforts later
Really informed advice. Thanks. About the toe-overlap. Is it a bad thing?
#torqueback #AskGCNTraining Hi, do flaredbar affect comfort and efficiency to riding all day compare to normal dropbar? Thanks.