performance metrics
Max Heart Rate (HRmax)
Understand Max Heart Rate, how to estimate it, how it influences training zones, and how to use it effectively in endurance training.
What It Is
Max Heart Rate (HRmax) is the highest number of beats per minute your heart can reach during an all-out effort. It is not a measure of fitness, but rather a personal physiological limit that helps define heart rate training zones.
HRmax varies widely between individuals and does not consistently decline with age in a predictable way. The common “220 − age” formula is often inaccurate for trained athletes.
ELI5 Version
Max Heart Rate is your heart’s speed limit. The fastest it can beat when you go as hard as possible.
Why It Matters
- Defines heart rate training zones, especially Zone 2 and Tempo.
- Helps predict aerobic and anaerobic thresholds when paired with lactate testing.
- Helps you understand how your body responds to intensity and fatigue.
- Provides valuable context for HRV, resting HR, and training stress.
- Used by training platforms and bike computers to guide workouts.
Practical Use
- Determine HRmax using a ramp test, all-out hill effort, or validated wearable data.
- Use HRmax to set Zones 1 through 5 if you train primarily with heart rate. Heart rate zones are less effective than RPE or power zones, but they get the job done just fine when necessary.
- Compare percentage of HRmax during efforts to track intensity distribution.
- Monitor how close you can get to HRmax when fresh versus fatigued.
- Pair with power, HRV, and Lactate Threshold data for deeper insight.