Determine Your Maximum Heart Rate

The maximum heart rate equation is a myth. 220 minus your age does not your max heart rate make. Sometimes not even close....

Most experience athletes, especially those working with a quality trainer, are already well aware. But even novices or casual weekend warriors to the fitness venue need to be forewarned.

The equation is often used a guideline. Take it with a grain of salt and understand that for you, it may not be anywhere close.

As a USA Cycling licensed coach I have had the fun of working with a variety of cyclists of all levels. Let me give you a few examples of how accurate the 220-age is.

Cyclist #1: 220 minus age (34) would give a max heart rate of 186. This particular cyclist, when tested, can reach max heart rate of over 200, with maximum recorded of 208. This particular athlete does not hit the anaerobic threshold (the point where your muscles are working deprived of oxygen) until the high 180s. So to use the guideline equation would mean that this athlete would never be pushing their limit and improvements wouldn't be in the areas this athlete need for their competition level.

Cyclist #2: 220 minus age (39) gives a 181 maximum. This particular athlete is a closer to the guideline. He maxed out in the high 180s.

Cyclist #3: 220 minus age (33) = 187. In this cyclist's case, they were extremely out of shape and could not maintain a 3 mile ride for testing purposes. They wore out and fatigued prior to ever reaching a heart rate in the 170's, let alone anywhere in the 180's.

Some things to understand about maximum heart rate: it is different for every sport. Your max rate for cycling, will be different than for running, or swimming. This is key to understanding how your body responds to exercise.

A relatively quick and simple test is to do your activity at a moderate level - a point that you are comfortable performing at - and divide by 60 percent. Will this give you exact? No. But if you do it several times, average the results, you'll be close (closer than the equation may get you) without the stress of pushing yourself to the absolute max.

If you're looking to lose weight, you want to stay in the 60 percent (or your max heart rate) range. That keeps you in the aerobic zones - where most of your energy is provided by burning fat.