Ajax Bay
Guru
- Location
- East Devon
On the nail. You can just imagine the meetings at BHF, where an item on the agenda was whether they should adopt a 'better' formula than 220-age. Though you say it's not taxing, the majority shy away from all but the simplest maths. And, setting specific to individual training HR levels apart, 220-age is not going to do anyone any harm. Anyone prepared to push themselves, like the OP (up to 190bpm) will soon reckon that that formula's poor and look for something better.Is it better for people to take note of their HR using a simple but less accurate method than to ignore HR because the calculation is too complex?
I first used an HR for running training in 1981 (so fairly early days, top-of-the-range Polar HR). So 30+ years ago (ie when I learnt that 220-age was of limited use, and well before Tanaka, Monahan, & Seals (2001)), 205 minus half-age was mooted as a better formula, especially for athletes. But the best way to establish what your HRmax is is to warm up and then cycle or (better) run up a hill about a mile long, ideally one which gets progressively steeper, accelerating in stages till the rider/runner is on max effort plus before stopping. It's difficult to take your pulse manually in these circumstances ('cos you're phoobarred and counting 30+ in 10 seconds implies a likely high error rate) so best done with a monitor. This year on my bike, the highest I've seen my HR is on the final crux ramp of Hardknott Pass.