We Americans really like our quick fixes – fast food, miracle diet pills, get rich schemes, drive through funeral parlors, and more recently I’ve even heard about a drive through polititian in my home state of PA (Yikes!  Just when you think government couldn’t get more screwed up).  So, it’s no wonder that the MAX heart rate formula of 220 minus your age has hung around exercise junkies and fitness facilities since the flawed formula was first offered up.

220 minus Age

The problem is that it just doesn’t work, except by accident or coincidence.  I was reminded of how silly this old formula is by helping Sally Edwards teach one of her foundation courses on Heart Zones this weekend.  She has been trying to educate America, for years now, but the message is taking forever to be heard.  I challenge you to ask the next 5 fitness professionals (personal trainers, group cycling/spinning instructors, etc) you encounter today, and see what they say.  Just ask them “How do I figure out my max heart rate or my Heart Zones for training?”  I’ll bet my lucky penny that the 220 minus your age comes up 85 to 95 percent of the time.

It is just so easy.  It’s like fast food.  Sure it’s bad for you, but we eat it anyway because it requires so little effort.  This is tragic though, for those who want to be smart and efficient about their training.  Having a bad estimate of your max heart rate and the zones that proceed from it, can work against any athlete.   This issue is important enough to be studied, by exercise scientists.  Below is a portion of the abstract from Robergs and Landwehr Journal of Exercise Physiology, Volume 5, #2, May 2002 on the “History of the HRmax=22-age” formula:

“The estimation of maximal heart rate (HRmax) has been a feature of exercise physiology and related applied sciences since the late 1930’s. The estimation of HRmax has been largely based on the formula; HRmax=220-age. This equation is often presented in textbooks without explanation or citation to original research. In addition, the formula and related concepts are included in most certification exams within sports medicine, exercise physiology, and fitness. Despite the acceptance of this formula, research spanning more than two decades reveals the large error inherent in the estimation of HRmax (Sxy=7-11 b/min). Ironically, inquiry into the history of this formula reveals that it was not developed from original research, but resulted from observation based on data from approximately 11 references consisting of published research or unpublished scientific compilations.”

I suspect this is also why the majority of personal trainers seem to ditch their clients while they do cardio.  Outside of a formula for max heart rate that doesn’t work, there is little more fitness professionals have to work with; unless they’ve taken the time and personal initiative to be trained in Heart Zones methodologies.

Three On, One Off

Let’s talk about another popular formula that doesn’t work.  The three weeks on and one week off, made originally popular by training books written based on Periodization.  While it was meant to be a general guideline, it was often followed religiously.  The problem is the formula just doesn’t work for human beings with unique needs and goals. In fact, the man most credited for promoting periodization in cycling, Joe Friel wrote in one of his blog posts in 2008 that these formulas can not be followed literally:

“Many have come to think of periodization as having rigid guidelines that must be followed: 7-day weeks, 4-week mesocycles, volume preceding intensity, specific workouts at specific times, no concern for the individual’s unique needs, and more. Periodization isn’t this at all. It’s actually quite free-flowing and creative. A coach or athlete can do anything with it they wish—so long as it works.”

Last year when I was training for the Giretto, on my quest to prove that Indoor Cycling has the power to transform outdoor cyclists, I called Sally Edwards for her advice on when I should begin to take my rest days or weeks within my periodization schedule.  What she told me supports Friel’s statements above, and has become a sort of mantra for me in all my training and educating of my students.  She say “How do you feel, what’s your body telling you?”.  She told me there was no magic to the 3 on, 1 off, formula, and to learn to listen to my body.

There in lies the key… listen to your body! This requires a lot of focus and discipline, but the dividends make it well worth the effort.  It turned out that the week I was planning on taking off was the week I had my biggest gain in fitness; taking the proverbial jump to the next level.  I would have missed that gain (or at least delayed it) had I not stuck with it.  Not only did I have the best gain, but I felt better than ever, being “In the zone” for almost 2 weeks solid.  It was the high point of my training.

Formulas that try to fit human physiology and our individual responses to exercise should simply be avoided if not discounted all together.  The only formula I’m going to use from now on is this:

My training plan + How I feel = My action plan.

Now that’s a formula I can live with.