Originally Posted by The Black Oil
Trying to get a handle on heart rate stuff. I use a Garmin 235. It seems one way to go is to measure your resting rate after waking up in the morning. Well, I was woke up at 3am last night and didn't get much sleep after that, so I thought it would be inaccurate try and gauge it on that basis. Broken sleep is fairly typical for me. Is the basic approach - get your RHR, then do something solid to get your max, like a flat out 5k? Another rule of thumb seems to be to use 220 and subtract your age, leaving 183 as max for me (on paper). My details in Garmin Connect are correct - DOB, etc. I think I'm spending too much time in zone 3 at times, but dunno how accurate this either as my HR settings may be off, but as from the stuff above I'm not sure how to fix it. Got the strap right now so it won't fall down any more, hopefully.
1st off the 220 minus age is complete BS.
Why would you think that taking RHR at 3am etc after broken sleep would not be an accurate reflection of RHR ?.
RHR can fluctuate based on a few thing's but not limited to, doing a hard session and not recovered fully to coming down with some type "bug" or illness.
My advice is to take your HR 5 or 6 morning a week any try establish a "BASELINE" RHR. This can be done manually by taking your pluse for 1 minute. Once you have a base established you can better monitor and plan sessions around your recovery. Example of which would be, You had planned a hard run/session on Tuesday but your RHR is 15% above baseline, then i would advise NOT doing the session that day. It's important to remember that the body doesn't really acknowledge the days of the week !.