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is there any way to adopt this method to rowing???? also is this the same sort of training as famous distance running coach ARTHUR LYDIARD

I wish Maffetone spent much more time discussing the heart and cardiovascular system rather than focusing on fat metabolism. No matter how fat adapted you are you will never build serious endurance without a larger heart and more efficient vascular network. Does anyone know of interviews where he gets much more into depth about the heart and cardiovascular adaptations of MAF?

Interesting, but as a 55 year athlete, we are told Vo2 is the most important zone to train in to, as it declines with age, so how wold this training address this?

how does your knowlege of training differ from long lost coach ARTHUR LYDIARD the famous NEW ZEALAND COACH, he coached famous distance runner PETER SNELL

This method is Gold, thank you sir 🙏🏻

The way I picture it, we evolved as persistence hunters: we would run at a relaxed pace, but keep our prey running away from us at a gallop. The prey can only keep that pace for so long before overheating. But we can sweat, and we can modulate our breathing according to our needs, so we can last longer than the prey. A slow run tells our brain that we are not stressed, and we are not in danger. We're not getting chased or attacked. We're hunting, so the body can tap into fast stores for fuel. However, running at a much faster pace tells our brain that we're in danger. While the fat stores are an emergency energy source for famine, blood glucose is an emergency energy source for more acute threats. You won't need fat stores if a bear eats you in the next 10 minutes. Blood sugar helps us with fight or flight. So, running faster tells our reptile brain that we're about to die, while running slow tells us that we're about to eat. Thoughts?

You see more runners with higher bodyfat, not because of teh evil carbs, but because more people are running casually, these people were not born with the slight frames / lower appetites of people that tended to be drawn towards endurance sports, which is logical, if you weigh 130lbs, rugby, nfl or other power sports are not going to hold much attraction.

Guy on the left is so hot.

I would see him training in Carlsbad

I know he’s playing better snooker now but tbh I preferred him when he played fast and was bit fatter

EXCELLENT video. You asked all the questions I was thinking at the same time.

Your body needs to raise its heart beat to add fitness to your body.

Came off keto and went high carb low fat, fitness doubled and I can eat as much as I want to and stay lean. I was getting dizzy and had bad keto breath plus muscles were wasting away, I had to come off the keto diet before I killed myself.

I can count out 1006 at 175bpm. Is that ok?

My hat is off to Mr. Friel.

Crikey, that was hard!

john walker of new zealand

I don’t want to transorm anything.

Also Pogicar has changed to a Spanish coach, he’s now doing zone 2 until he’s burnt x KJ and then he does efforts.

Simply question that I cannot find the answer to. As a cyclist to be in zone? Is it by heart rate zone 2 or power zone 2. And then where in that range?

Sports Cardiologist Dr Benhamin Levine claims that HR variability is a complete waste of time. If you listened to him explain what HR varability actually is and what affects it, you would understand. Just a gimic on your Apple Watch Mate!

Maf sounds like David Strathairn

Where is Trumps commercial?

Such a good conversation thank you!

must add milkha singh

No way will this technique help you in Special Forces. You'd be out.

I wonder if this is relevant to 1500m running. Since it’s 60% aerobic and 40% anaerobic, would it be fair to think that running 60% of the weekly volume using MAF approach.

Loved watching The Grip race in Kona 😎🥇

Should we be able to get to 1006 over and over continuously? Or just every now and then when we check in with our pace/effort?

I did a lot of LSD back in the days, as it gave strengh to joints and ligament and just repaired the body in general. Looking at my friend that went all in for HIIT because it gave fast results, they are ALL having injuries and problems keeping them from running or doing other sports besides bikeriding. And it's not that I was slower than them back then. I just had massively less injuries. Now I'm 60+ and still running well. Getting strong in everything else but the muscles takes time. Could be 6 to 12 month. It requires you to run slow, a lot!

For me it's when I can breath through my nose but requires concentration to do so. You're almost at the point where you want to open your mouth, but not quite. It has to be quite a fast rhythmic exercise that requires low torque like a fast walk, jog, or cycling that you can do none stop for at least 30 minutes. 90 minutes is optimal but there is no upper limit. Doing this type of exercise fasted makes it more beneficial.

I like this as it makes me seem slightly less crazy than my current method, singing "I will survive" at the top of my lungs and making sure I'm not gasping for breath after each line.

The one thing around the fat burning debate I wish was discussed is that in a race situation we will be using our glycogen stores predominantly. Whilst I agree the more we can train to be better fat burners the better, surely some training needs to be done to train the gut to consume carbohydrate when at high intensity? Otherwise your going to end up with all sorts of stomach issues?

As a 10-minute amateur at 57 just entering the ultra-space this year- i am hearing I need to trust the process. I slowed down to zone 2 and my pace is 12ish - 16ish minutes on the trails with changes in terrain. I tried running groups but I am so much slower and older. This was helpful!!! Looks like I should train at the 130ish HR. 2 months in, I hope to see some improvements with time and consistency. This was helpful - thank you!!!!

Finally, someone speaking the truth!

The "secret" to any training is to find the training that works for you. The worse training and most ineffective and leads to damage is taking someone else's training and copying it as your own. Intelligent training, beneficial training, happens with honest personal assessment of your results. We are all born with different genetics, those with great gifts from birth for their sport will have a much easier time than those with very little talent (gifts). Competitive sports are almost the same as having a contest to see who is the tallest. Training for fitness using a pure lifestyle teaches you about your body, discipline, how to be healthy, keeps you from bad choices in life. Your goal is health; so you are not a burden to your family, health care system, and country.

OMGosh @Innerunner Lawrence, Listening to you has brought me peace, flow and loving running more each day I run. - 5yo til 13yo figure skating , falling a LOT! - at 12yo I fell on a 2foot, angled pointed wooden park barricade , hitting my upper abdomen (rib cage saved me), knocked the wind out of me - for 14years played contact broomball (This game is played running on ice) falling 100s of times , on my tailbone & had 3 of my transverse process, left side, cracked - And 12 years contract hockey… .. haha no wonder I’m a messy runner. Listening to you @Innerunner Lawrence in this video and all videos I can find with you speaking, helps me so much Thank you for sharing Lawrence Merci 🙏🏼 Chris,Ont🇨🇦

I have a question that I've never seen anybody address. The ratio of fat to carbohydrate oxidation maxes out somewhere around 60-70% fat, which 60 being a more typical value for trained athletes. To keep the math simple, let's say I do a 1000 kcal effort. That means about 400 kcal will come from carbohydrate. If I don't fuel my effort, that will come from my glycogen stores. I need to replace that at some point. Since there are about 4 kcal per gram of carbohydrate, that's about 100 grams of carbohydrate that I have to take in (again, at some point). The advantage to taking in that carbohydrate during the effort is *not* just to avoid bonking. Your muscles can take in an order of magnitude more carbohydrate when active compared to being at rest. If I need to take in 100 grams of carbs and do it during my effort, I'm guaranteed not to spike my blood sugar. The muscles will just absorb it. If it do it while at rest, I've got to be careful to space that intake over a long period of time. Even with only a 1000 kcal effort, 100 grams of carbs is a lot. If I'm taking in pure sugar, that's probably going to take at up to 2 hours to absorb. If I mix proteins, fat and fiber to the mix, then it will take a lot longer. Is the training effect of avoiding carbohydrate intake during the effort (to maximise fat oxidation response) worth the complication of replacing the lost glycogen? I've never actually found any studies that talk about this. Perhaps it's not a problem, but I'm surprised that I've never heard anybody talk about it at all. Anecdotally, I went from being a die hard "I don't need to fuel anything less than 2 hours" to religiously fueling *every* effort. I just feel a *lot* better. It may be placebo, of course :-) I occasionally test that assumption and at least for now it seems to hold true for me. Any thoughts?

Can anyone recommend the simplest, reliable, accurate continuous HR monitor, that just does HR and not bunch of other things, and that doesn't require an app or phone? Every device suggested via a google search has serious downsides when you read reviews. TIA.

Dr.Phil is amazing & he has really helped us. Totally fits in with Cycling too.

Met Mark in Avignon France @ first triathlon worlds, grealt race, memorable experience,like him, I am still in pretty good shape, stay strong.

Thanks for the smart interview 👍 Greetings from France

The whole thing is relatively simple. At any given speed you have a certain carb/fat burn mix. The faster the more carb. Then you have some stored carb and some you can digest during the race. This gives you a certain max speed for a given duration. You can only go faster if you can fill up from the bottom with fat. The longer the race the more important your fat metabolism.

" Science" used also tell us that ice should be quickly applied to running injuries to aid faster recovery..." sceince' got that wrong - the swelling associated with many running injuries is the forst step in recovery.

Mark, I have a question that I have always wanted to ask you. I tried the Maffetone low HR method and was one of those types you mentioned where I lost patience with it. My issue was I could never train (especially on the bike) at Z2 because of the terain. I lived in Marin County, CA and mpst bike rides had hills. How did you do that, living in Boulder with every bike ride except multiple reservoir loops being hilly.? I would think even in San Diego unless you only ride up and down PCH it would be impossible to keep the majority of the ride at a low HR. Maybe today with the lower gears, but not back in the day with only higher gear ratios than availabe today.

My grandfather was a good surgeon and he taught at the University when he could ,,,,,overworking your heart ,,,,,the muscle grows, but the valves don’t was explained to my dad to me. Ultra endurance athletes need to know that there’s only so many beats in the lifespan of your heart so use them wisely, pushing it daily especially when you get into your 40s is a huge mistake. It’s ok to be older and at 50 it’s time to always just have fun. Thanks Mark for saying the magic word FUN !

Great discussion!!!👏👏👏 Thank you!

Every time I see the word "transorm" in the thumbnail I flinch. Please don't do that.

Brilliant mate. Been out of footy for years and im now keen to give this a go, with an easy to follow structure. Wish me luck!

23:40 What is your degree in? Is is technology? How do you know we will soon have a wearable device to measure lactate? Likewise, stay in your lane.