Maximum heart rate
The maximum amount of heart beats possible is genetically determined and also depends on your age.
You can calculate your maximum heart rate in various ways:
Man = 220 - age
Woman = 226 - age
or
208 - (0.7 x age)
These calculations are very general, applying to the average person but not to everybody. From person to person, the number might vary with up to 20 beats. Use this formula as a general guideline: if you want to know your personal maximum heart rate, the best thing to do is to have a maximum test done.
Maximum heart rate test
Maximum heart rate tests are necessary if you want a relatively precise calculation of your optimal training heart rate. Also, such a test will tell you whether the training that you are doing is actually leading to improvements.
If you do a test every two months, your maximum heart rate will tell you whether or not the load or the number of rotations per minute have increased compared to the last maximum test, therefore indicating whether or not your training is in fact working.
Performing a maximum test is very strenuous and should only be done by people who are used to training. If you have only just started training, you should not perform your first test until after a couple of months. If you feel dizzy or in pain during the test, you need to stop immediately.
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Do a good warm-up phase of about 15-30 minutes, including a few short spurts with smaller and larger loads.
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Select a steady speed and a load similar to that of cycling straight ahead on a country road for one minute. Increase the load in a steady manner every 30 seconds and keep the pace. Once you are unable to keep the pace any longer, increase the load one last time and keep cycling until you are completely exhausted. Read the heart rate. Keep track of the heart rate once the test has been completed. In some instances, the heart rate increases shortly after test completion.
Before testing
- Avoid training prior to the test
- Make sure that your legs are as fit as possible
- Ensure that you sleep, and eat proper food the day before
- Avoid caffeine, coffee, tea and sports drinks
- Make sure to do a proper warm-up phase
Your maximum heart rate cannot be altered
You will not be able to alter your maximum heart rate. This is a genetically determined factor, and no matter how hard and long your train, you cannot increase the maximum number of heart beats allowed by your body. You can, however, alter your resting heart rate and your relative work heart rate.
