Accessing our Max Heart Rate

Hi there,

Is there a platform to access a way of self-assessing our Max Heart Rate similar to taking the FTP test?

Appreciate if theres a way of accessing it in zwift.

Kindly advice.

Thank you.

Hi @De_Thazz,

This article lists the two most commonly accepted ways of finding your Max Heart Rate.

Hope this helps,

Ride On!

Thanks for the reply Seth. I’m curious if there is any training platforms in zwift that actually determines the Max Heart Rate…

Like how the FTP test generates the FTP.

just out of curiosity - if I have my max HR estimated/calculated only (let, say 168 bpm) and during ride/workout I got higher value (let’s say 175), and I’ve survived :slight_smile: should I consider that 175 as my “new, more appropriate HR Max value” ?

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@Godmother_Fox

Yep. It could be even higher if you try harder for longer) and do it with a few days rest).

@De_Thazz

I’m not aware of a workout (if that’s what you mean by platform) on zwift that is designed to determine max HR but it’s pretty simple to get a good estimate (forget the old age formula). Here are two workouts straight from https://www.cycling-inform.com/how-to-test-for-your-cycling-max-heart-rate

But if you do a hard race and sprint for a long time you might even get a better estimate of your max HR

If you mean “does zwift record your max heart rate somewhere like it does FTP” then no it doesn’t.

“Test 1
Warm-up for 10 to 15 minutes and then ride as hard as possible doing an intensive time trial effort for the next ten minutes. Ride the last minute flat out (maximum effort), and sprint the last 20 to 30 seconds. It should now be possible to read the MHR on the Heart Rate Monitor.
Do not stop immediately but keep pedalling and warm down gradually for the next ten minutes.
Repeat the test two or three more times, with a couple of days between each test, to establish your true maximum.

Max Heart Rate – Test 2.

This test requires a Heart Rate Monitor, an indoor trainer and a computer (ideally with a cadence measurement). Your bicycle should have a close-ratio rear block (e.g. 52 x 18/17/16/15/14/13). Have someone assist during the test, to encourage you when things get tough and to take the readings from your Heart Rate Monitor.

Warm-up fully for 10 to 15 minutes.
Use your large chainring and choose the lowest gear (e.g. 52 x 18). Pedal at a steady cadence of 90 rpm for 2 minutes.
Then change up to the next gear (52 x 17) without pausing.
Maintain the same cadence (90-rpm). Pedal this gear for 2 minutes and change up again still maintaining the 90-rpm cadence.
Continue changing up to the next sprocket every two minutes, constantly maintaining 90-rpm.
Your heart rate should rise constantly. It may level out at some point (your OHR) but carry on with the test.
Continue at 90 rpm, changing up a sprocket every two minutes, until you are no longer able to go on.
Do not stop immediately but keep pedalling and warm down gradually for the next ten minutes”

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Thanks for the reply. Just to check with you, ultimately can we do a FTP test to determine the MHR from there?

You won’t reach your maximum heart rate if you’re riding at FTP for an hour. And your max heart rate cannot be calculated with certainty from the heart rate you maintain while riding at FTP for an hour. The highest heart rate I’ve recorded is 14% higher than my threshold heart rate, but yours may be higher or lower than that.

This. :point_up_2:

I believe Your max heart rate would be higher than the heart rate you get in an FTP test because you aren’t sprinting during an FTP test and because after 20 minutes of effort your muscles are very fatigued.

But you won’t die if you max heart rate isn’t accurate and if you ever go all out in a race you are likely to find a new max heart rate.

The formulas for max heart rate (e.g., 220 minus age) may give a norm for a population. But they are unreliable for an individual. Your max heart rate may be far above or far below 220 minus age.

OK, then I’ll accept the new higher value as my new HR Max and I’ll use it in my training. Then what’s next? If I reach another higher value again (next ride in the future), that one will become my new, improved/updated HR Max, right? OK, I got it.

The question is what my real HR Max actually is … I mean how do I know I’ve found my HR Max already = there is no higher HR value for me at all. What is the indisputable sign I’ve already found my real limit? Heart attack? :wink:

Yes I too am wondering. Does the MHR value would be any of the highest heart rate we get from any ride? Suppose we’re not going the 20mins test.

Yes. Pretty much.

It’s not like an FTP test where you are trying to improve it and retest it. Test for it once, record it, and if you see any higher in a sprint Then change it.

If you really want to do the test properly make sure you don’t really ride for a few days so you are fresh. HR is usually higher when you are fresh in that sense.

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