I’ve never really bothered with maximum heart rate and heart rate zones before now. I just treated myself to a Garmin Vivoactive 3 smartwatch after finishing my first 5k. Before that I had a Xiaomi Band 4 that I used in the pool to count laps and monitor sleep, but I never really looked at the heart rate data when I started running.
I just happened to mention something to hubby about my heart rate during one of my runs and he said – isn’t that a bit high
😱I don't know. Is it?
This bothered me so I’ve been reading up a bit. I’m 56 so the 220-age formula gives a max heart rate of 164, and the 207-(0.7*age) gives 168. I also know they’re only guidelines and don’t work precisely for everyone. I haven’t played with the heart rate zones on my watch but the max heart rate is set at 178 – considerably higher.
My first run wearing it was 3.5k in 31 mins over an undulating course and felt reasonably comfortable. But the data shows me with an average heart rate of 162, a max of 179 and spending 75% of the time in Zone 5, 23% in Zone 4, and 2% in Zone 3. Is that even possible?
The next run was 3.4 km in 28 minutes over a largely flat/slightly downhill route and again felt comfortable. The data shows an average of 159, a max of 178 with 46% in Zone 5, 51% in Zone 4, 2% in Zone 3😐. Again really?
This was really bothering me so for my next run, which was yesterday, I ran the same route but deliberately tried to slow things down and keep an eye on my heart rate. In fact I slowed down so much I was almost falling over my own feet and I felt like the Six Million Dollar Man (or woman!) in one of those slow-motion running sequences – for those old enough to remember the 70s! This time I did throw in a bit extra over the flat at the end of my run to make 5km in 45 minutes (by far my slowest 5k so far). The stats were better this time – average 149, max 179 with 26% in Zone 5, 51% in Zone 4 and 11% in Zone 3. But it still feels wrong.
So my questions are is it unusual that my heart rate is so high whilst running? Should I be worried about it ?
None of these runs felt like I was anywhere close to max effort and I could have carried on. Only my legs were tired towards the end of runs 2 and 3 which were both in the early morning heat and humidity of the last few days. My resting pulse rate over the last week is 58. I've just been comparing to my old Mii Band and the pulse rates are comparable so I don't think there is a problem with the Garmin watch. I’ve never run or done any high intensity cardio training before but have been a regular swimmer for many years.
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Birdlady64
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You mean age height weight etc? Yes but I haven't personalized the heart rate zones. I may have accidentally set the max heart rate but if I were to change it to match the formula it would be lower than what's set already so I think it would make things seem worse...
Are you sure you are wearing the watch on the correct part of your wrist and that it's tightened correctly. The figures you are quoting seem inaccurate to me.
It should be a good inch above your wrist bone and not on your wrist bone. I think Jools2020 has the same watch and she's pretty clued up on hers now. Maybe she could help you? 🤔😁
This is the problem with this sort of tech... it says it measures your heart rate and then we believe it, cos we've nothing else to go on.
The most important thing is how it felt - that's the *true* measurement. if you felt comfortable, breathing relaxed etc then in all likelihood, your watch is telling porkies.
A possible reason for that is what's called 'cadence lock' - this happens when your watch loses the pulse signal from your wrist and instead, 'locks' onto your arm movement which measures your foot cadence... so have a look at your cadence and see if the numbers are similar.
I'd be interested in seeing a screenshot of the complete heart rate plot/graph.
Open the Garmin app on your phone, go to the activity, and find the HR graph. Take a screenshot and then make a new topic post here attaching the screenshot.
I am 5 years older than you & don’t have the technology to measure my heart rate at all. I just run steadily & listen to what my body is telling me. If I’m comfortable, that’s fine, if I’m not I adjust. 😄
I’m not saying not to use technology, but I am saying listening to your body is important - possibly more important than the technology?? 😉
This reminds me of the monitor during labour that told me I wasn’t having big contractions. Half an hour before my baby was born it was discovered to be faulty! - Meanwhile I knew what I felt like....
I’m not sure it would be amazing for me - her hubby gave me a demonstration and his heart rate was a bit higher than it should have been and I told him
‘Crikey - that would be no good for me.. would give me anxiety’
I would want to be in the correct place at all times or would over think
I’m sure you have nothing to worry about tho... 💕
I know these things are ace but I’m not sure for me- 🙈🤭
If you're really interested in HR then the best results are got when using either a chest strap HR monitor or arm band. Either will work well in conjunction with your Garmin.
I am the same age as you and have been constantly worried about my heart rate. I seem to average 155bpm on a 30 minute run. (maximum about 168 but making an effort to keep eye on it and slow down when necessary). I have a fitbit and as an experiment waved my arm around while sitting down and it said my heart rate was 152!!!. Err... Clearly not!!. I am trying to stop worrying about it. I feel fine, can speak in sentences while running and can have a full conversation the minute I stop running without feeling breathless. My heart rate drops very quickly and my resting heart rate is low at 55bpm.
If your stats show that you are running for so long in Zone 5, then it seems logical that your maximum heart rate is set incorrectly in the app.
I had the same issue and to cut a long story short, lots of reading and setting up my watch (same as yours) I changed the default setting in the heart rate zones in the app. You just have to change the maximum heart rate, then it automatically changes all the zones. Don’t forget to sync. Then I set screen 2 of my watch to show the zones, so I can swipe and see my position in the zones as I’m running. Currently I’ve reset the default to 165 (it was previously 160) but I may increase that slightly once I’ve done a few more runs to assess. It’s not an exact science.
Thanks for the info. I'll look into that. According to the 208-0.7*age formula at 56 my max rate should be 169 which, if the readings are accurate pushes me into zone 5 for large parts of the run.
As that's clearly ridiculous either the heart rate readings are wildly inaccurate or my max heart rate is actually higher than the formula says.
Click on the 3 little dots on the bottom right of the app (where you go to see all your activities) Click on Garmin Devices, then click on your watch as the device. Then click on user settings. Near the bottom, is heart rate zones. Go into that, It should show the default settings. Then you just change the maximum heart rate, and all the zones will automatically change. Hit save, then back out. Once you sync, then the new settings are transferred to your watch.
Thank you, I found it. I want to set my maximum hr to 185 as I really pushed myself today until I started to feel a bit sick and my hr went up to 185. The app doesn't believe me though and when I reset to 185, it changes it to 178. Bastard!
There is another tab there that you can set for running, but I think if you set that one, you would have to tell your watch to pull the data from a different source. I did find that on the watch, but can’t remember where it was! I would just leave it at 178 and see how you get on!
If you saw your hr go to 179 I would think max would be at least 185. Ignore 220-age. It’s rubbish. You need to change your max in garmin. Type over the number and press enter and it’ll recalculate the zones for you.
But most people run in zone 4 and 5 unfortunately which is too hard. But I wouldn’t be thinking about that yet. Give it a year. Then you’ve been running a while you could think about running in 3.
I don't make a habit of talking out loud to myself whilst out for a run 😁 but yes!
And I have read this wise advice from you many times on this forum
Since graduating and doing my consolidation runs the last few weeks it has been very noticeable how much easier things seem in terms of perceived effort and especially breathing
When I first got my garmin I set heart rate alerts for 220 - my age (60 then) My first parkrun with it and I kept having to walk because it said my HR was too high. Following advice on here I switched the alerts off.
Lots of wise advice here on ignoring your heart rate. The only way to get a truly accurate reading is to wear a chest monitor. Wrist monitors are notoriously flaky.
Having said ignore, I have been trying to run 80/20 and my experience was the same as yours to begin with - I had to keep stopping and walk to keep my heart rate down, although my pace is starting to improve.
If it's any consolation, your resting heart rate sounds very healthy.
I too worry about my heart rate... especially since getting a fit bit. According to mine ... on most runs my average heart rate is about 175 with it getting up to about 198! I also apparently run in top heart rate for 98 percent of my run!
I am almost certain that this can't be totally accurate but I definitely understand your anxiety. Xxx
I’ve wondered about this as my Apple Watch says my average heart rate is 179bpm which sounds very high! As I’ve gained fitness it has come down to 155bpm which is good. I haven’t really taken much notice as I feel ok and am clearly not exploding with effort!😂😂 interesting post and advice. Thanks all 👍🏻
Doesn’t look or sound like a big deal... were you worried about it before you saw the stats? Nausea and dizziness virtually always preceded us actually being in any trouble out there. If you felt good, it’s 99.9999% certain that all was well... if in real doubt go get checked up... they may even put you through a max HR test!
No I never really thought about it until hubby said he thought it was a bit high and as I said these runs with the watch felt good - nice & comfortable, apart from the humidity.
Hi - just for some context, I graduated nearly 5 years ago and have been running regularly ever since (injuries aside! 😉). I have run up to HM distance several times so I've pushed my body a bit here and there!😉
Until recently I vowed never to look at my heart rate because I knew I would over analyse it and worry! A couple of months ago, I got a new Garmin ( my old one did not monitor HR). Of course I looked at the HR charts and like you, was a bit horrified! 😱 Mine has gone higher than yours but like others, I take far more notice of how I have felt during a run.
HR is a variable thing and although there are formulas for working out what our so-called Max is, these are just a guide.
I really don't read too much into my HR charts and hope this reassures you in some small way. Btw I am 55. 🙂
You have gone a long way to putting my mind at rest and to know that I'm not the only one 🙂 - and we are more or less the same age.
Hidden has posted a long detailed technical explanation of why this may be normal for me next to a post of my heart rate graph which I need to inwardly digest.
Kudos to you - HM is an unreachable target for me right now and I'm not sure I'd even want to try. But I have signed up for ju-jus magic number 10k plan next month.
Good luck with the Magic Plan👍 - it will get you there, and I think 10k is still my favourite distance.
I haven't run a Half in the last couple of years due to injuries/niggles along the way😱 but hoping to work my way back to that sort of distance again this autumn. Did a 14K last weekend so going in the right direction again! 🙂
Oh blimey, this makes me determined never to monitor my heart rate! I would get so hung up on it, and from what people are saying, it seems that the device can't be entirely trusted. Can you turn off the heart rate monitor?
I also worry about my heart rate. My max when running has been 193 and I’m 39 years old. My resting heart rate is also quite high. But I’m actually quite fit and not really overweight.
After much thought and stress I have come to the conclusion that my asthma inhalers May be in increasing my heart rate. I don’t like to take my reliever as it makes my heart race, and I take it 20 minutes before a run so I can actually get through without taking it. I figure that this is what’s causing the heart rate..... so I’m trying to listen to my body, rather than the stats.
I’ve been looking at the green zone thing in the posts I see. I’m only on week 6 of couch 2 5k so a beginner, but I can reach that heart rate on a dog walk. I think on my first 20 minute run (including the warm ups) my average was 160bpm. I think if I stayed in the 130-140 zone I’d be walking.
I used to have asthma as a kid but I don't know anything about how inhalers affect heart rate.
How are you measuring your heart rate?
Consensus on here is that wrist based measurements are unreliable.
I went for a gait analysis today at a shop run by a guy who is a runner. I mentioned it to him and he said you really can't trust these devices unless you have a chest strap.
As others have said if you feel ok it probably is
You must be very used to listening to your body with your asthma and all
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