What is the best protocol to get your HR max?
65 yr old male that has done little z2 riding as focus is BMX.
RHR - 48
MaxHR seen this year - 171
HRR - 123
The one used most commonly in the literature is the highest you achieve basically in a ramp test (graded exercise test of some variety). However, this usually under estimates especially in trained people.
Testing while carrying training fatigue will also lead to lower values than when fresh.
For me, the thing that leads to the highest value is (when fresh, say after a recovery week), to do a threshold or so effort for 40+ minutes, then a few minutes at VO2 or so, ending with an all out sprint.
So basically like most Zwift races lol.
Age: 38
RH: 37-38
MAX: 198
HRR: 160