Max HR- settings

I wouldn't recommend it, but that's just my personal opinion. As far as I'm concerned, if an estimation formula produces a result that has been proven several times over by actual data that is too low (for example, in my case, I'm in my mid-forties but my FR235 as well as my Wahoo TICKR-X chest strap HR monitor have recorded HR readings close to 190 many times when I ran), then it is factually invalidated as a maximum value. On the other hand, not ever reaching the calculated maximum may simply mean the individual hasn't pushed hard enough; these days I don't get beyond 175 very often, but that's because I know I don't push myself as hard as before as detected by stitches, pain and being out of breath, even though I'm running faster and longer than I did last year.

calle walk

I wouldn't recommend it, but that's just my personal opinion. As far as I'm concerned, if an estimation formula produces a result that has been proven several times over by actual data that is too low (for example, in my case, I'm in my mid-forties but my FR235 as well as my Wahoo TICKR-X chest strap HR monitor have recorded HR readings close to 190 many times when I ran), then it is factually invalidated as a maximum value. On the other hand, not ever reaching the calculated maximum may simply mean the individual hasn't pushed hard enough; these days I don't get beyond 175 very often, but that's because I know I don't push myself as hard as before as detected by stitches, pain and being out of breath, even though I'm running faster and longer than I did last year.

I just checked my other runs- they all stop around the 180/182 mark which would suggest that although my estimated MHR is 192 I can actually only reach the mid/low 180's. The last run I did was a 3km handicap at the running club I attend and at the end I had no energy left once I crossed the finish line as I was breathing very heavily.

the last run i did my max hr was probably as hard as I could have pushed myself- it was a 3k time trial and at the end it took me a good while to recover.
It is an apparant estimated max hr which is why I was asking the question about if it was worth while me altering?

the last run i did my max hr was probably as hard as I could have pushed myself- it was a 3k time trial and at the end it took me a good while to recover.
It is an apparant estimated max hr which is why I was asking the question about if it was worth while me altering?

Those formulas are estimates based on statistical distributions. While not exactly, close to 50% of people will have their max fall above what the formula yields and another 50% will have their true max fall below. In my case my max HR is a full 15 beats above what the formula states. You shouldn't set the max HR based on the formula. Your 735xt has the ability to auto-detect and adjust your max HR. So were I you, I'd set it at the highest recorded value in your training logs and then turn on auto-detect on the 735. You'll have a much closer estimate of your true max over time, if you routinely push yourself all out. So yes, lower it.

Edit: In short the 735 and Garmin's software can correct for values that are set too low by the user but they won't adjust for values set to high. It's better to err on the side of it being too low and letting the software fix things than getting inaccurate or no estimates at all by setting it too high.

Trying following the guided test to get a lactate threshold reading. Running really hard doesn't cut it, you need to do a progressive run holding different paces for a while.

HTH

CW

You also need to be well-rested and not carrying any residual fatigue from previous events or training. The other day I was doing hill efforts and can usually get my HR up close to my measured max (168 - I'm old), that day I maxed out at 154. I'd had a hard 28km trail run the weekend before, some long runs and bike rides since and some very hot runs too. I was tired. I knew I was tired. So I was not surprised. But that number did not become my new maxHR.

Be wary of having your device auto-set your max HR. It is possible to have spikes in HR that are way above anything you could reach. Having that selected as a max HR would then put all training zones out. If you can't get your HR measured in a lab, take a bit more notice of the max you record when doing maximal efforts. Over time, you'll get a feel for where your max HR truly is. It does not change much in the short term...usually.

But don't be surprised if you can't always achieve your max HR when doing maximal efforts. Understand what preceded the efforts and whether or not that affected your ability to go ''till you throw'.

Be wary of having your device auto-set your max HR. It is possible to have spikes in HR that are way above anything you could reach. Having that selected as a max HR would then put all training zones out. If you can't get your HR measured in a lab, take a bit more notice of the max you record when doing maximal efforts. Over time, you'll get a feel for where your max HR truly is. It does not change much in the short term...usually.

You make a good point regarding the potential spikes. Now I don't know exactly how the Garmin software is coded, but it seems rather intelligent. Just like when calculating your resting heart rate it doesn't just take the min number recorded, but it checks the 50 consecutive beats to determine the resting heart rate, I think their software is also calibrating for spikes in the max data. What leads me to believe this is I started as a cyclist. When I then decided to start running, I noticed my max HR was a full 10 beats higher than in cycling. For instance, I never would go above 186 not matter how big the hills or how intense my effort. But a few times after an intense run, when I first started out, I'd check my training logs and the max HR would be 196, 197. The Garmin didn't initially set it to those values. The first time I got the prompt it bumped it to 188 from 186, even though the training log had it much higher. Then it progressively bumped it up more.

You make a good point regarding the potential spikes. Now I don't know exactly how the Garmin software is coded, but it seems rather intelligent. Just like when calculating your resting heart rate it doesn't just take the min number recorded, but it checks the 50 consecutive beats to determine the resting heart rate, I think their software is also calibrating for spikes in the max data. What leads me to believe this is I started as a cyclist. When I then decided to start running, I noticed my max HR was a full 10 beats higher than in cycling. For instance, I never would go above 186 not matter how big the hills or how intense my effort. But a few times after an intense run, when I first started out, I'd check my training logs and the max HR would be 196, 197. The Garmin didn't initially set it to those values. The first time I got the prompt it bumped it to 188 from 186, even though the training log had it much higher. Then it progressively bumped it up more.

You can usually tell from the HR trace whether the max HR is "real" or not based on what the HR is doing say in the minute or so before and after.

These days I find I can get to similar HRs on the bike and running but generally there is a feeling that max HRs running tend to be a little higher.