Expert: Daphne E Brown MS CPRP - 6/27/2006

Question
I just got my first HRM, and have read hours worth of info on the internet.  I need to check out some conclusions I've reached...

I'm 59 years old, 195 lbs. and resting HR of 55.  I cycle about 100 miles a week (mostly on a 25 mi. round trip commute to work three days a week.)  Therefore, I dutifully set 161 as my max heart rate based on the formula.  Every time I climbed the biggest hill on my commute, I hit around 169 with perceived exertion of 8-9, so I quickly concluded that my actual max must be at least 175.

I increased the max HR, and set a zone of 70-80% for a few rides.  I found that I couldn't stay down in that range with any effort that felt like a workout.  I then increased the max HR to 180 and found that at between 80% and 85% of max HR I felt as if I could ride all day.

I conclude that 180 is a realistic number for max, but that my anaerobic threshold is closer to 85% than to 80%.  I'm averaging 80% on rides that I would characterize as "intense" but not "racing".

Does this sound reasonable?  If not, where am I going wrong?  

Answer
Hi Roger.  It sounds like you may be at the level of fitness where a VO2 Maximal test would be the most beneficial to you to determine your aerobic fitness capacity. Here is a website I found that gives a relatively basic explanation about it

http://www.topendsports.com/testing/tests/VO2max.htm

Go to a local university or college that has exercise physiology/human performance/exercise science programs.  Students under the guidance of professors usually conduct these tests for low or no cost.  Along with getting your maximal oxygen consumption rate, you will also get a more accurate account of your true maximal heart rate opposed to using a formula to calculate your estimated MHR from a little heart monitor program.  

Because of your apparent higher level of fitness awareness and knowledge, I really think you will like the results of a VO2 max test for yourself.  Here is a website that looks like someone's class project, but it has some good information======once you get your results, you can compare yourself to the values listed and to other athletes

http://fig.cox.miami.edu/~cmallery/113/vo2max.htm


Please write me back and let me know what your results are. Hope this helps.  Take care, Daphne