I recently turned 45 and the standard formula of 220- (your age) = Your max HR gives me 175 now.
Ok, fine. But…
I have about 40 years of cycling and running in my body, of which 15+ is serious cycling and running in my body (meaning some form of structured training in either sport). I raced for a big chunk of my serious cycling (XC and fixed crits) and at different points of my life have called myself a runner who races.
After some burnout a few years back I stopped racing and training… just rode (or ran) what felt good and where I knew my limits where. Then in Spring 2018 I started in on TR (MVB 1 & 2 multiple times, MV General Build this past spring). Having done all of that I find myself in the best shape I’ve been in years, still not racing, but enjoying my fitness for sure.
Which got me to another surprise this summer. I see 185-188 heart rates again. I know bu feel this is my absolute upper limit. If I’m running 188 HR I know it’s a big match and I only have so many. However, it had been about 5-8 years since I saw 185+ HR. When I hit 40 I figure it was gone and just plugged in whatever number the 220-age gave me.
But right now, where my fitness is, I know what 175 HR feels like and it’s not my limit. I can maintain it for minutes. I’m suffering, but I’m sustaining and have another gear. 185+ however… that “FEELS” like a limit and within seconds the match is burned.
So my questions;
1). the formula says 175, but I have lots of recent data that says 188. Which one do I use?
2). I’ve always used the zones and max HR between cycling and running. However… I know if I hit 188 running there is an issue…I rarely go over 165 running, even with hard efforts (granted I do go harder on the bike). Are they interchangeable? Or should I go by feel here? 175 max for running and the resulting zones feel appropriate… but for cycling they are low. Thoughts?