Heart Rate Training

I've become a big fan of heart rate training while spinning and rowing (haven't used it much while running, but I probably should). I use the Miller et al formula that I found on running2win.com. Here are my numbers given my age (32):

	Running	Cycling	Rowing
100%	190	185	187
95%	180	176	177
92%	175	170	172
90%	171	166	168
85%	161	157	159
80%	152	148	149
75%	142	139	140
70%	133	129	131
65%	123	120	121
60%	114	111	112
55%	104	102	103

I think the numbers are accurate, because when I hit 176 while spinning, I start sucking wind. Same goes for running. When I've been on the treadmill and hit 179-180, then I'm gasping for air.

Notes

• Formula: MHR = 217 - (0.85 × age) to calculate MHR (Miller et al)
• Subtract 3 beats for elite athletes under 30
• Add 2 beats for 50 year old elite athletes
• Add 4 beats for 55+ year old elite athletes
• Use this MHR value for running training
• Subtract 3 beats for rowing training
• Subtract 5 beats for bicycle training

Miller et al

A paper by Miller et al. (1993) proposed the following formula as a suitable formula to calculate HRmax

HRmax = 217 - (0.85 x Age)

Source: http://www.brianmac.co.uk/maxhr.htm