Wondering if anyone has any experience or recommendations on this. My absolute max HR is only achieved in races. No matter how hard an effort I do in training I max out at about 175 or so. In races I can get up to 183. So my main question is when training which HR do I use to inform my zones?
Max is max so use the race HR
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I found this article. He says a max set in a high adrenaline situation is not what you should be training by.
If you consistently reach 183 during races or drop group rides, that is your maxHR.
The article mentions not confusing this with one-off spikes.
I only reach my maxHR on hard group rides where I often end up off the back at some point.
“Max HR” depends on the activity. You’d probably hit close to 190 when running, so is 190 your “max” heart rate for training on the bike? Nope, and I suspect 175 would be your “max” for training. I remember Joe Friel used to say when determining your heart rate at FTP so you can compute your zones, do a one hour ride, but don’t use a one hour race. Same idea I think.