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That calculation is really really imprecise (barely works for population level, not for individuals) so don’t even look at that. Your max HR is basically maximum heartrate you can achieve, so you can test it by doing some kind of maximum effort as long as you can and see what your HR was during that activity. Other than that, it is not unhealthy to train under heavy load (high HR), as a matter of fact some of most important training is being done at >90% max HR. Having good fan setup, hydration etc is a good thing, you don’t have to make things artificially harder for yourself, but high HR alone during a training isn’t an issue
It’s not a predictive formula, it’s a population average. Ignore it.
Let’s take a step back – do you think you lose a bpm from your max hr on your birthday each year?
It does not matter. If you are feeling oke during the workout it’s fine. Feeling oke during a HR of 200 is pretty relative ofc, but I am a ex-pro-athlete and I have worked with ppl that have 220 HR’s and it was fine. My own HR will not really go above 170 for example and I cannot string a conversation during 150 HR anymore. But I have seen ppl at 180 just talking like it is nothing.
So all and all… it does not matter as long as you are feeling fine.
When are you not fine? If you feel dizzy, numbness in fingers and/or black before your eyes. That is in some cases because there is too litle oxygen going around. Stop right away.
The formula 220-age is not the least bit accurate. There is no science behind it.
Your max heart rate is genetic; some people have higher, others lower. The way to find it is to be really motivated and go all-in for a hard session. Typically if you do a Zwift race you will reach your max H/R during the final sprint.
Max heart rate is not like an absolute limit where it’s dangerous to go over it.
I’m 52 years old and I routinely go above 190 in a sprint. Try to fit that into the formula.
As a 45+yr old, i can definitely concur that the 220-age is balls.
My chest hrm (& running watch) both get up to high 180’s, and even up to 194 in sprints after hard racing.
I’d love to be aged 26 for that to work, but sadly, those days are looong gone.
Maybe it’s genetic, but also i guess any endurance training you’ve done must impact too. Maybe all those years slogging away on bikes, lifting weights or rowing /running haven’t been totally wasted after all!
Just turned 60, Zwifting 4 to 5 hours a week since Sept 2021. Only just got a HR monitor a month ago. 6 ft 1, 170 lb (1m86, 77 kg or so). I’ve been regularly hitting 160 (my limit according to that rough 220-minus-your-age calculation) when sprinting and pushing up hills, and hit 176 the other day sprinting to get back into a blob.