As a coach working with masters and menopausal athletes, I see it all the time—well-intentioned formulas being used to measure performance and gauge progress. While these formulas can serve as a starting point, they’re often too generic to be useful for athletes who are dealing with the unique challenges that come with age, training experience, and hormonal changes.
Today, I want to break down some of these formulas and explain why they often miss the mark, particularly for seasoned athletes or those navigating menopause.
The Max Heart Rate Formula: Not One-Size-Fits-All
We’ve all heard of the classic “220 minus age” formula for estimating max heart rate (MHR). It’s easy to use, but it doesn’t account for a lot of factors, like fitness level, individual variability, and especially the hormonal changes that come with aging.
For instance, menopause can significantly affect heart rate response to exercise. When estrogen levels fluctuate, it can influence how your heart reacts during both rest and exertion. Using a one-size-fits-all formula to estimate max heart rate for menopausal athletes doesn’t account for these changes, often leading to inaccurate training zones.
As masters athletes, you might also find that your max heart rate doesn’t drop as quickly as the formula suggests. If you’ve been consistently training, your heart is likely in better shape than the formula gives it credit for.
Instead of relying on a generic formula, it’s better to get a more personalized understanding of your heart rate zones. Whether that’s through lab testing or using tools like lactate threshold tests, these methods provide a far more accurate picture of your fitness level and can help you train more effectively.
Why BMI Doesn’t Tell the Whole Story
Body Mass Index (BMI) is another formula that’s commonly used to assess health and fitness. But, like the max heart rate formula, it’s incredibly basic and fails to capture the complexity of a person’s body composition.
For athletes, especially those with more muscle mass, BMI often doesn’t reflect the true state of health. A highly trained athlete can have a BMI that classifies them as “overweight” or “obese” because BMI doesn’t differentiate between muscle and fat.
This is especially true for masters and menopausal athletes, where lean muscle mass might naturally decline with age, but BMI doesn’t recognize that. Instead of relying on BMI, a more comprehensive assessment of body composition—like skinfold measurements or a DEXA scan—can provide a clearer picture of what’s going on in your body.
VO2 Max Prediction: Estimations Aren’t Enough
VO2 max is a key indicator of aerobic fitness, but calculating it from formulas based on things like age and gender can be wildly inaccurate. These formulas don’t take into account an athlete’s training history, fitness level, or even genetics—things that can make a huge difference in aerobic capacity.
For masters athletes, or those experiencing the effects of menopause, these formulas are especially problematic. Your VO2 max may not be accurately reflected by age-based equations, as hormonal shifts and years of training can have a significant impact. If you’re serious about your fitness, working with a coach who can help you measure your VO2 max more accurately, through testing, is worth the investment.
One-Rep Max (1RM): The Strength Formula Fallacy
Strength formulas like the Epley or Brzycki equations are often used to predict your one-rep max (1RM) based on the weight lifted and number of reps completed. While these can give a rough estimate, they tend to oversimplify strength assessments, especially as we age.
For older athletes or those dealing with hormonal changes, strength formulas can be unreliable. You may find that your 1RM doesn’t align with what these formulas predict. This is because these formulas don’t consider how your body responds to strength training over time. They also don’t account for changes in joint health, muscle mass, or recovery needs—all of which can shift as you age.
Instead of relying on these formulas, working with a coach to assess your actual strength levels and adjust training loads accordingly is a far more effective approach.
Get Personal With Your Training
When it comes to performance, there’s no one-size-fits-all formula. While these formulas can offer a starting point, they fail to capture the complexity of your individual body and your training needs. This is especially true for masters and menopausal athletes, who experience a variety of physical changes that the formulas simply don’t account for.
If you’re tired of relying on generic formulas and want a more personalized approach to your training, I’m here to help. Together, we can assess your fitness in a way that makes sense for you. From understanding your heart rate zones to improving your strength and endurance, personalized coaching will provide the insight you need to thrive—no matter your age or hormonal status.
Let’s work together to create a training plan that truly reflects your body and your goals. Reach out to start your journey today.