Strava: Changing Max HR, Understanding Its Importance, and Accurate Measurement

How Do I Change My Max HR on Strava?

To change your maximum heart rate (Max HR) on Strava, you'll need to navigate to your profile settings, specifically the 'My Performance' or 'Performance' section, where you can manually update this crucial metric. This adjustment is vital for accurate training zone calculations and performance analytics.

Understanding Maximum Heart Rate (Max HR)

Maximum heart rate (Max HR) represents the highest number of beats per minute your heart can achieve during exhaustive physical activity. It is a fundamental physiological benchmark, not a measure of fitness, but rather a ceiling for your cardiovascular system's capacity. Understanding your Max HR is critical for effective heart rate zone training, which tailors exercise intensity to specific physiological adaptations, from improving endurance to enhancing speed and power.

Why Your Max HR on Strava Matters

Your Max HR serves as the anchor point for all heart rate-based calculations within Strava. The platform uses this value, along with resting heart rate if provided, to delineate your personalized heart rate training zones. An accurate Max HR ensures that:

• Training Load is Accurate: Strava's "Relative Effort" metric, which quantifies the cardiovascular demand of your activities, relies heavily on your heart rate data and Max HR. An incorrect Max HR can lead to over or underestimation of your effort.
• Performance Metrics are Meaningful: If you track your workouts by heart rate, having the correct Max HR allows for precise interpretation of your performance within various intensity zones.
• Personalized Insights: When your Max HR is accurate, Strava can provide more relevant insights into your training, recovery, and fitness progression.

How to Accurately Determine Your Max HR

While predictive formulas offer a quick estimate, direct measurement provides the most accurate assessment of your Max HR.

• Predictive Formulas (Estimates Only):

  • 220 - Age: The most commonly cited, but also the least accurate, as it doesn't account for individual variability.
  • Tanaka, Monahan, & Seals Formula (208 – 0.7 x Age): Generally considered a more reliable estimate than 220-age.
  • Gellish Formula (207 – 0.7 x Age): Another widely used formula offering a better estimate.
  • Limitations: These formulas are population averages and can be off by 10-20 beats per minute for individuals, significantly impacting training zones. They should only be used as a starting point.

• Direct Measurement (Gold Standard):

  • Max HR Test Protocol: This involves a progressive, all-out effort, typically performed on a treadmill or bike. After a thorough warm-up, the intensity is gradually increased until exhaustion, with heart rate monitored continuously (ideally with a chest strap). The highest heart rate recorded during this effort is your Max HR.
  • Safety Considerations: A max HR test is highly strenuous. It should only be attempted by healthy individuals with a good fitness base, and ideally under the supervision of a coach or medical professional. Consult your doctor before attempting any maximal exercise test.
  • Observed Max HR: Often, athletes will reach their true Max HR during intense races or highly demanding training sessions, particularly towards the end of an all-out effort. If you have recorded such an event with a reliable heart rate monitor, the peak heart rate achieved can be used.

Step-by-Step: Changing Your Max HR on Strava

Once you have a more accurate Max HR value, update it in your Strava profile.

• Via Web Browser:

  1. Log in to your Strava account on a desktop or laptop computer.
  2. Hover over your profile picture in the top right corner.
  3. Select "Settings" from the dropdown menu.
  4. On the left-hand sidebar, click on "My Performance."
  5. Scroll down to the "Heart Rate" section.
  6. Locate the "Max Heart Rate" field and enter your new, more accurate value.
  7. Click "Save" at the bottom of the page to apply the changes.

• Via Mobile App:

  1. Open the Strava app on your smartphone.
  2. Tap the "You" icon (your profile picture) in the bottom right corner.
  3. Tap the "Settings" icon (gear icon) in the top right corner.
  4. Scroll down and tap on "Performance."
  5. Tap on "Heart Rate Zones."
  6. Tap on "Max Heart Rate."
  7. Enter your new Max HR value.
  8. Tap "Done" or "Save" (depending on your device's operating system) to confirm the change.

Setting Your Heart Rate Zones on Strava

After updating your Max HR, Strava will automatically recalculate your heart rate zones based on standard percentages. However, you have the option to customize these zones within the same "Heart Rate Zones" section (mobile app) or "My Performance" section (web). Tailoring these zones can further refine your training, especially if you follow a specific coaching methodology.

When to Re-evaluate Your Max HR

Your Max HR is not static and can change over time. Consider re-evaluating it under the following circumstances:

• Aging: Max HR typically declines gradually with age.
• Significant Fitness Changes: A substantial increase or decrease in your fitness level might warrant a re-test, though Max HR itself is not a direct measure of fitness.
• After a Specific Max HR Test: If you perform a new, accurate Max HR test.
• If Zones Feel Off: If your perceived exertion consistently doesn't align with Strava's calculated zones.

Important Considerations and Disclaimers

• Consult a Physician: Always consult with a healthcare professional before undertaking any new exercise program or maximal exertion testing, especially if you have underlying health conditions.
• Max HR vs. Fitness: Remember, a higher Max HR does not equate to better fitness. Fitness is about your body's ability to sustain effort at a given percentage of your Max HR, and your recovery.
• Individual Variability: There is significant individual variation in Max HR, even among people of the same age and fitness level.
• Listen to Your Body: While heart rate data is valuable, always prioritize how you feel. Your perceived exertion is a crucial indicator of intensity and should complement your heart rate data.