Training beyond your target HR question

In for the info; I've got the same issue.

The guidelines are for the general public not trained athletes. With a resting heart rate in the mid 40s, I say you are either fit or need medical attention. Keep in mind that heart rate monitor does one thing and one thing only, count your heart rate (see http://www.myfitnesspal.com/blog/Azdak/view/the-real-facts-about-hrms-and-calories-what-you-need-to-know-before-purchasing-an-hrm-or-using-one-21472). It's akin to rpm and gas level in a car where HR is the amount of gas left and you are drawing conclusion on the engine's rpm base on it. It's reflective what is happening, higher rpm tends to require more gas, but cannot tell you everything.

You should set your percentages based on your lactate threshold (see http://www.usatriathlon.org/about-multisport/multisport-zone/multisport-lab/articles/understanding-lactate-threshold-heart-rate-training-021511.aspx & http://home.trainingpeaks.com/blog/article/power-training-levels) (Sorry, I'm a cyclist who hates running). And Yes/No depending on what you are trying to accomplish. The adage of "miles build champions" and "no pain, no gain" comes into mind. One needs base level conditioning as well as a shot in the legs to peak to the next plateau.

McCloud33 wrote: »

So is my MAX just higher than the theoretical,

Yes.

My tempo HR is higher than my theoretical MHR.

It's a guideline. Train where you feel you're challenging yourself. You'll know where your limits are based on how you're breathing.

A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness for 30 years and have studied kinesiology and nutrition

Yes, no, no.

Here is another reason why your genetics are so wow. Although during my hiit when I used to use a HRM is was in the 95-100% of max heart rate. I have been told to never train in this because you can go into cardiac arrest. Then I say well how I do HIIT when I have to get that high.

Simply put, MHR has a few different ways of being found, however research is leaning towards the mindblowing fact that everyone, is in fact, unique in their physiology. So, generic formulas has degrees of error.

I've always believed in listening to your body. So, here's the way I do it.

Get your HR monitor and go for a run/ride. Estabilish your steady state (~3-5 minutes) then assess whether you can comfortably talk. If so, you are below Ventilatory Threshold 1 (VT1) this is generally an aerobic phase of exercise known as Zone 1 by ACE (American Coucil on Exercise).

Pay attention to when you begin to feel as if it would be somewhat uncomfortable to talk (take note of your HR as you move into this feeling). This is your transition above VT1, where lactate begins to accumulate in your system and you must increase your respiratory rate to blow off the acidic Co2 in your bloodstream (belwo VT1 you were able to adjust to Co2 increasing by increasing the amount of air you inhaled and exhaled in each breath, your tidal volume). This zone, above VT1, is known as Zone 2 by ACE and is used for interval training, but it is frequently where many amature atheletes will do a majority of their training unbeknownst to them. This zone is a mix of aerobic and anaerobic metabolism.

And finally, once you get to the point where you feel it would be extremely uncomfortable to talk or maybe only get out one word at a time without gasping, you have reached Ventilatory Threshold 2 (VT2) (pay attention to your HR at this transition as well). Above VT2 is known as Zone 3 and can only be sustained for ~20-30 minutes max as your blood lactate is increasing exponentially despite your body's best efforts to remove it by blowing off Co2 as fast as it can. This phase is mostly anaerobic in metabolism.

To answer the OP's question, there is absolutely nothing wrong with training outside your calculated "max" HR, I have only ever gotten my HR 5 beats above my calculated max.

Listen to your body. If you have no medical issues or exercise restrictions from your doctor and experience no unsual pains in Zone 3, I say try to push in that Zone 3 if you want to develop a better Vo2 max and increase your anaerobic capacity.

There are at least half a dozen mathematical formulas for max HR. All of them are only estimates.

You can get a stress test to determine your max or there are methods/tests for figuring it out yourself. One way is to hammer a hill on a bicycle, your HR at the top is at or near your max.

beemerphile1 wrote: »

There are at least half a dozen mathematical formulas for max HR. All of them are only estimates.

You can get a stress test to determine your max or there are methods/tests for figuring it out yourself. One way is to hammer a hill on a bicycle, your HR at the top is at or near your max.

I had a stress test earlier last year and it was nothing like the VO2/lactate test. The stress test took about 10 minutes and was looking for indications od heart problems whereas the VO2 max took about 40 and was specific to sport. The stress test only took my heart rate up to what was expected to be my max for my age, which for me was 180. They didn't care when I told them my max was higher, low 200s, and I could go a lot longer. I would not recommend a stress test for finding max hr.

McCloud33 wrote: »

So are the VO2 max calculators online just as inaccurate as the stardarized HRmax equation? The one I found shapesense.com/fitness-exercise/calculators/vo2max-calculator.aspx would put me at a VO2 of 68ml/kg/min...which is pretty much off of their charts

Pretty much. No matter what algorithm they use, they are all fundamentally based on the HR-VO2 relationship and the variability of HR max that is inherent in the population.