when I do cardio my average hear rate for 1 hour is 160bpm. My bp at doc last week was 123/71 with 60bpm heart rate. What I would like to know is – is it ok to train at say 95% of max heart rate? sometimes when i go flat our for a less than a minute etc I can get my heart rate up to 180 but can’t sustain it… am I doing damage to my heart if I train at say 95% o f heart rate 3 days week?
The answers given are all excellent. With regard to your question, the answer is what is your goal. Working at 95% of max HR is a high intensity effort. Is it competitive? It won’t hurt your heart, unless there is an underlying cardiovascular condition.
Athletes work at 100% max when they are training and competing, but, as you suggest, that pace cannot be sustained for very long. When you are running the last 100 meters, 100% max is expected. i recommend that you do intervals up to your suspected 95%, then back off and come back to your suspected 95%. It’s a great way to train.