MAF Test - after 9 months Maffetone
HTML-код
- Опубликовано: 5 фев 2025
- I figured it would be a good time for another Maximum Aerobic Function (MAF) Test. Somehow, I thought I had done more of these, but this is only my third one. The results were interesting.
Disclaimer: I'm not a coach nor certified as one. I'm not an expert in HR training.
Additional Maffetone Low HR Training Resources
Phil Maffetone philmaffetone....
Floris Gierman Facebook Group / 209003219602686
Maffetone's Book. amzn.to/3a2spiG
Note: I recognize that many of you have strong feelings about maffetone training. That's cool. No one is trying to change your mind. No one is criticizing you the way you train.
Thanks for watching! Leave a comment to let me know you stopped by!
Running footage shot on:
insta360 one r (paid link)
www.insta360.c...
GoPro Hero 8 Black (paid link)
amzn.to/2J6iv3j
Disclosure: It's 2020, so I think we all know how affiliate links work at this point, but for regulatory compliance or affiliate program purposes, I must state that affiliate links do not increase cost to you, but:
I may earn commissions if you purchase items from Insta360 via my affiliate links.
"As an Amazon Associate I earn from qualifying purchases.”
Also, you do not need to use these links. You can also search for these same items in amazon or on any search engine/shopping site of your choice and buy/research them that way.
---
-------
strava: / strava
twitter: / wordofko
instagram: / kofuzi
etsy: www.etsy.com/s...
subscriber count at time of upload: 56,814
end card music:
Jim Yosef - Checkered
/ jim-yosef-checkered 
Спорт
I really enjoyed your video! I am 7 months into MAF. I’m 55. It took 6 months to really see the benefits. It’s worth it. Running is so much better. Keep up the good work!
still at it? How has it gone since then?
@@stevez3332 no. I quit doing it. I got bored with it and ended up going back to running how I feel. My fast times are long behind me. Are you doing it?
Trying it out but prob the wrong time of year to do so here in FL any benefits I see will disappear as the temps keep rising
@@stevez3332 True. I did it for about 6 months. It’s basically long slow distance. I should have done more of that kind of running as a high school and college runner. Back then we ran even easy runs hard. I can see it being great for base building and such. Good luck to your running!
What was your bpm at zone 2?
It's like watching the season finale of your favorite TV series
Saying "please" to your dog, I like your politeness
Yo! Great update! I started MAF about a month ago. Started out with 12-14 min/mile. One month in, starting to now see sub 12 min. Hoping to avg sub 10 by the end of the year.
yeah i'm still at around 11 min/miles and i'm about 4 months in
I'm about 2-3 weeks in, and the 11min miles are hard to swallow, but the runs are really enjoyable. I'm seeing things on the trails and roads that I've never noticed before😂
Guys once a week add in one hill repeat find an incline not too steep. And do one minute run two minutes rest and do this couple of times, not only will you still get maf results but also watch your pace get faster 😊
How is it going? : )
Yeah how’s it going
Lokithor that is exactly what I was thinking. I'm in FL running in super high heat and have noticed a huge impact on my pace compared to Ohio in March!
How about weather, that certainly affects HR a lot, specifically Temperature and Humidity.
exactly, great results Mike!
My thoughts as well. From what I see on Strava it was 61F and High humidity on this MAF test. I would take these numbers and discount them by at least 3% - maybe 5%. I would say these results today are much better than March when it was probably almost ideal conditions.
I was thinking the same thing. Comparing the heat index for the 3 tests would add a bit more color.
I was going to mention the same thing. Temperature/humidity play a significant role on Heart training (actually on any type of training)...
I’d kill for the weather he has up there; *weeps from the wet, sticky, hot south*
Thanks, Kofuiz for sharing your take on HR training(MAF and 80/20) over the last few days. I find this stuff very interesting, helpful, and is adding to my running experience in a very positive way. I am sure many people feel the same as i do.
It works brother , ive started to reapply it to my training and I’m back at a upswing and regaining fitness I loss during covid season started
For me the MAF Training taught me how to learn to run slower, control breathing and heart rate. Because I can now control my breathing and heart rate even at fast paces😁
That's called "jogging". Maffetone thinks he invented it.
Does it really works? I means... does it help us to lower bpm and run faster n longer with still low bpm?
@@omarlazo5191 yes if definitely works👍 Just takes a bit of time and patience
I will try it for the next 3 months... 3x week, 1h long.... somethimg like this could be ok? Or could u recommend other way?
@@omarlazo5191 that should be fine, what ever you can fit in. 4 x shorter runs would probably be better then 3 x long
Temperature plays a huge role in determining your heart rate.
I started MAF training 2 weeks ago with 8:07min/km (13min/mile) and I'm now down to 7-7:20min/km (~11:20min/mile) which was much faster progress than I was expecting. Just the other day I went for a run when it was cold and raining and i was running 5:40min/km (9min/mile) at my MAF heart rate which i attribute soley to the conditions. I think this is one of the biggest reasons that people get either seemingly stangnant or vastly variable results from their tests.
Can I ask how many kilometers per week you were doing?
@@kleitosaliagas5668 In the 25-35km per week range
As a bit of an update, I have been continuing since this post but my mileage has fluctuated quite a bit (Probably only averaging 15km a week some months). I've progressed down to 6:10-6:45. I do believe that I could progress faster with some more frequent high intensity work. I always find that I perform better in the MAF runs that immediately follow a tempo run or interval session
It's crazy how you dropped your pace like that! Well done! I did my third run today (6 days in), already dropped 20 seconds (8:44min to 8:24min/km). Your comment gives me hope, makes me wanna stick to the plan. Thanks!
Hope you are running well.
1 year into it and still running the same 8:00min/km at my aerobic threshold of 153hr (i did lab test). Literally 1 year and no progress WTF
The metaracers are looking good👍
Dedication is key and you seem to have tons of it!
Always interesting videos. Bravo!
Cool video. Strong ideas, clear communication. Thanks.
thank you!
Nice! I got really into MAF a couple years ago when I started running. Now I’m vegan / have a soft spot for oreos so the super low sugar MAF diet is almost impossible for me, but I basically just try to eat minimal sugar. Now my Aerobic Thresh is 152 and kind of like you I generally do 2-3 runs a week averaging high 140s. So I just make sure I’m doing a couple workouts a week according to MAF and I think over the years that’s been a productive way to incorporate it without going “full MAF” haha. Long term there seriously is no downside from what I know. Awesome video! 👍🏼
Kyle McCue I like this approach. Seems like a very nice balance.
Saccharine is derived from coal tar
Those are some pretty good results, well done. I didn´t know you were still doing MAF, glad to learn you´re still at it. I haven´t done a MAF test since Feb. I planned to but then the track closed during the lock down a few days before my March test and then we moved house. There´s a local track here that´s open but I´m waiting until October before I do the MAF test, it´s much warmer and more humid during the summer and I don´t want to get bummed out if the results aren´t what I´m hoping for (when are they ever!?)
Personally, I started training with MAF and also kept a look at my HR at the end of a few all-out 5k races and calculated the HR range from 60% to 75% and usually train in that zone most of the time, never allowing myself to go over 80% on easy days and I found it overlaps with MAF without the nagging vibrations from my watch.
I think it all boils down to truly finding your aerobic zone and what I don't like about this approach is that you run the risk to get too fixated with the numbers, which in turn vary as you get fatigued, older, the temperatures go up and down, the humidy, the wind, the elevation LOL it's all a big mess. Besides, all of these are moving targets. As we age, our max HR goes down and frankly the idea of "removing a beat" on my birthday is depressing as hell. I'd rather look at % rather than actual bpm, but that's just me.
Great to see you trying these different approaches Kofuzi. Would also be interesting to see if you’re top end/5K speed has changed at all over the course of the 9 months. My guess is that you’ll increase both your MAF and your 5K pace following the 80/20 method. Also wonder if you’ll enjoy running more when you can vary your pace - I think I definitely do 🤔. Best of luck with it.
Just wanted to share a perspective from a professional running coach: you're on the right path. MAF is simply the gateway to true easy running. There are 2 types of low aerobic that you'll need to employ: Recovery and Easy. MAF target would be the "ceiling" for easy running whereas recovery is lower down toward 70-75% HRmax.
If you want to see both your MAF numbers get better and your racing to get better you'll need to incorporate the 80/20 for sure. The higher aerobic work, especially at LT but also up toward VO2max will allow your heart to become stronger (I'm oversimplifying) which will help with the ejection per heart beat which lowers HR at given aerobic demands (and of course you'll see your fitness skyrocket).
i appreciate the insight. thank you
@@kofuzi no doubt man, keep up the good work, enjoy seeing your progress from time to time. Actually stumbled on your channel via Zwift content randomly.
What do you do when your MAF HR and 70-75% of max HR are the same?
@@SamsaraRevolves if you know your true max HR (not from a calculation), then you should base MAF off of 80% HRmax
@@rc3900 thanks. That is almost 20 bpm higher than 180 - my age. Surprisingly high. It's high zone 2 even when using other calculations.
Great vid! I just look and go by loose zones (130-140 truly EZ, 140-150 standard run, avoiding gray zone up until 160-up, which is threshold and above). I work within those zones to train...the Garmin isn't the most accurate but I use it as a loose guide.
Man I have tried MAF but just get so bored. Get the reasoning but had to switch to 80/20 method and if I feel good just go for it. Running on pure feel has been nice since there is no races coming up
If you have the option to, I would def consider to run it at a track next time. Think about the energy loss you experience in the toe off, while running on crushed gravel. Nice job tho!
Spent some time with Running in the heat condition (afternoon run) will get you more better MAF results and faster.
That's what I found in my running experience..
Marked improvement. Quite sure this will help u in your race preparation next year.
wow extremely good performance.
Thank you for your input.
I get confused with miles because I'm so used to using kilometers
5 miles is 8km , 1km is 0.62 miles , 5km is 3.1 miles
It's the speed we don't convert mentally. We are used to minutes per km.
Adjusted for heat, those Mar/Aug numbers track. Lookin good.
Perhaps. Weather was pretty balmy on this day. About 60F.
@@kofuzi Guess Iowa is a little cooler than here in TX. Incidentally, my best friend is from Guttenberg and filmed a music vid there. Might see some familiar sites. ruclips.net/video/stOBIGnBPFs/видео.html
@@kofuzi was it more humid?
Thanks for doing this!
One thing you didn't mention about the difference in your test results is the weather difference on each test day. I find that hot and humid weather really affects my heart rate.
I like to see month by month my Stryd power and HR correlation. That’s more accurate when you have a lot of rolling hills around like I do. Pace becomes irrelevant when you are climbing or descending
All good man. The only problem is the use of the imperial system in your measurements… use metric system, is universal, scientific, and you don’t exclude anybody.
my apologies to anyone who feels excluded
The MAF number becomes ridiculously low the older you get. At 61, my number is 119. But when I worked it out using a more modern method, 205 - (age x 0.6) it becomes 135, which is clise to what my average hr is for my easy runs when I'm running 80-100km per week (remember I'm 61). I think the MAF number becomes problematic beyond 35 or 40, but beyong 60 it's ridiculous, which doesn't mean the method is, just the 180-age.
imagine if you were 15 years old
@@kofuzi I guess that's my point. My son is 20 and 160 would be high for him on an easy day (his hr would be more like 150) but for me it would be more like 135, where as it should be 120. I would spend most of my 'run' walking, which would defeat the purpose of my training. It's my understanding the MAF hr number is based on the 220-age, which is an arbitrary number. My more accurate max hr is around 170, not 160. This become 135 rather than 120 for the MAF number. Then too, the training adaptations in only running slow, even for a marathoner and ultramarathoner like me is limited. I do a lot less fast running than I used to when I was in my 20s, but I still do some, even if it is only 4-6 strides at the end of an easy run
Dont forget the temperature can be huge factor in these tests!
Yes, I remember having session in Doha, Qatar and North Cape of Norway ☺️ both locations no chance of going not by feel.
Did you calculate in the different temperatures of your MAF tests. Other than pace, temperature is the #1 predictor of heart rate. If your August 2020 MAF test was at a much higher temperature than your March MAF test, that would skew the result.
I came to the comments to make the exact same point.
@@posner2 Great minds think alike.
Cool to hear your more realistic view on MAF. A lot of people tend to mix things up, when it comes to MAF. But I feel like you pretty much nailed it👍
Definitely strong results. But as you shortly addressed, MAF-Tests should be done at the same conditions, to be comparable. I think if you would repeat that on a track, your results would be even more impressive.😃
According to my understanding the MAF number is like the threshold between the zone in which your metabolism gains more energy from the fat and the zone in which the share of carbs is getting more importance.
So the MAF number is the number you never should exceed in your day by day Training and be the aim to run at this number. You should run way below that MAF number. (I am now starting my MAF guided Training at the same age you were when you started with it). So my number is also 140. But I discount 5 beats for a 135 Number.
Example: in my first mile i average mostly a low 120-ish number. And the following miles around 130. Becoz take 135 as a limit to not surpass.
But the MAF Test is meant to run 5mi at your MAF HR. So you know what pace +/- relates to that fat/carb metabolism threshold. The aim of low intensity training is to increase this threshold. To run faster but still using fat metabolism energy.
I love your videos, but wouldn’t a more accurate measurement be comparing your power output from your Stryd power meter at a given heart rate for the different sessions? I bring this up because here in southern Texas, my pace in December versus March versus August varies drastically at the same heart rate due to weather differences. Here in August, even if I leave early in the morning, the temperatures are mid 70s with humidity in the 90s. In March I’m easily a full minute faster due to 40 degree temps with humidity cut by more than 50%. Just last week I left for a run at 9:00 p.m. and got the Garmin Toasty award (given for runs where the temp is over 100 degrees. Yes, 9:00 at night!
I hope you don’t look at this as me saying anything negative about your video, because trust me, I’m not. I’m a big fan and watch nearly everything you produce. Just trying to see if I can offer up a better way to measure the gains you’re making with your Maffetone training.
It’s an interesting idea. I overall like the idea of an HR to Power correlation. It would be like an efficiency rating of output (W) per input (HR). It could account for applied variances in temp, altitude, humidity, and grade. (And even wind, if you had the wind sensitive stryd).
Let me go back and do the math on that.
Day 6 currently. 180 bpm for 3 miles at 8.20-8.40 pace. It is crazy what you do.
Unless that is your 5k PB pace, it might indicate an inaccurate HR reading
No hills? What shoes did u use?
1 year of maffetone, did lactate running test so I know my aerobic threshold levels and been running easy for over a year. No progress, I do 1 speed work every week and eat quite alot. Can literally run the same pace (8:00/km) at the same heart rate. Frustrated and dont know what to do.
Anyone else seeing that white spot in the middle of the screen? I thought it was my device, but it’s there no matter what size the video is set to.
Nope
Yes, I noticed it after reading your comment. Right around his neck.
Yep! Hopefully that camera doesn’t have a dead pixel already!!
Ok I see it now. I would have never noticed that lol
Mate, I started MAFing around the same time as you. Dont see the point of the MAF test either as most of my runs are as close to my MAF hr effort as possible.
Started around 9.40, but its down to around 8.10 per mile now. Recon I'll get quicker in the Autumn when it cools down.
I started out doing MAF tests specifically, but now I just compare courses from my past to present (road and trail), much easier.
@@ericlancaster2889 👍think its decent to compare effort on routes
I just run at a particular pace now and I have an average HR of 145 to 140. Hilly course also increase the heart rate.
I bet when it cools off in the fall you average 7:30 per mile.
I’d love to be at that range in the fall, but the temps this week are wonderfully balmy. It was about 60 degrees for this run.
kofuzi I find that once summer comes with heat/humidity my running paces and heart rates go up... even if you get a nice day mixed in to an otherwise heatwave for two weeks or more you’re not gonna see a huge difference... but as temps and humidity settle back down your body will readjust...
I have tried MAF training for 10 weeks and saw zero progress. It’s quite frustrating 😞. But I will go on as there are no races coming up...
It seems like a good way to train with no races in the near future but if you're chasing a PB it's worthless, to put it simply: to race fast, you need to put some fast running into your training.
A lot of people regress at first. You have to give it time. I’d suggest stick with it a minimum of 3 months before changing (and really be honest with hr/pace, bc it’s hard to slow down enough at first). It’s also helpful to journal your runs. you see the run stats differently and over a bigger timeframe. The speed comes eventually. he’s 9+ months and over 700 mi in.
Good Morning!
This is why you need to do the MAF test on the track, otherwise there's too many variables that can mess up the test.
Same shoes is important too. If you do one test in trainers and another in carbon plated shoes, you remove another variable. I had my fastest test with the Peg Turbos because they are lighter than my normal Pegs. If I did the test with Vaporflys, I wouldn't know how much of the improvement was from fitness and how much was from the carbon plate.
I have recently found HR to be incredibly unreliable and the data chip and change from run to run. Will be interested to see how you continue to progress, on the face of it tho, great results! 👍🏼
i had a lot of issues when trying to use only a watch for HR. once i switched to an external HR monitor (chest strap or arm band), my results became more consistent
kofuzi Yes - I swapped to the Garmin Chest Strap but still find there’s one too many variables for my liking. Your progress is encouraging me to perhaps give it another shot in the near future. Great progress for the same cardiac effort! You must be happy.
I don't do MAF tests because in order for me to actually have reliable data I should be doing MAF only (I'm not) and all the other factors should be the same. I prefer to look at trends rather than single tests
My heart rate is remarkably higher at higher temperature using exactly same pace but I'm averaging these things to follow my progress not analysing just single test.
Would love to hear you talk about the importance of diaphragm breathing...I see so many runners breathing through their mouths.....no bueno.
Words of Wisdom: “The dog is fine where he is.”
😂❤️😂
I’ve talked before about how I will emphasize a full and deep breath as part of a quartet pair of strides or every tenth pair of strides.
But I generally don’t talk too much about breathing rhythms unless asked about what I do.
MAF tests should be done on the same surface on the same course thats why your numbers are different
New to MAF - should all runs be at your MAF HR, or can they be below. For example: If my MAF HR is 136 is this what my HR should be at for the whole run, or can it be 5%, 10%, 15% lower and still get the same MAF training affect?
Thanks.
The temps this time are way higher and will impact
I've been trying this for a week now on a treadmill, I'm not a runner but I have been playing football for the last 10 years twice a week and then the occasional run. My hr should be 134-144 but my hr goes past 144 on 15 minute mile? I can walk at that pace, so I keep it on that level and slow jog for 5 mins walk for a min for a hour, it doesn't even feel like a workout???
I just started MAF I run at a pace of 14min/mile. feels too slow should I up my pace I always felt I have a higher HR compared to my running buddies.
Hey Kofuzi, in MAF training how hard do you race at? Specifically 1/2 marathon distance?
I would like to know this too. In his book, Dr only mentioned a slightly higher heart beat during racing.
forget about heart rate during race
Hi Kofuzi...I've really enjoyed your journey with the Maffetone method and I've learned a lot about it from you and guys like Floris. However, most of the focus I've seen on RUclips has been around the marathon distance and shorter...I wonder if there's a benefit to using Maffetone for ultra distances? I'm the kind of runner who might become very frustrated with the methodology...so, basically, my question is "is aerobic function the same as endurance or are they unrelated?" I ask because I experience a big endurance boost by training quite fast over time (more than most people would recommend) and then slowing it down into a comfort zone for the longer stuff. I like to run on feel and ease of breathing, so my slow paces tend to look like they're too fast for most people, yet they feel very easy to me. Is there any light you could shed for me based on your experience and running knowledge? Thanks Kofuzi! Stay strong...
hi, brother. Your question is not for me but feel the need to reply as i read it. You can find Zach Bitter podcast with Phil Maffetone and they discuss interesting for you topic. Zach is 100mile record holder and 24hr also. So the short answer is YES there is a benefit to using MAF for ultra)
I'm way late to the party here but I'd expect it to be more relevant to ultra running because particularly with the pure Maffetone method with low carb diet it encourages fat adaptation which you'd rely on more during a long ultra.
Hi, great video. I am a 40 years old Chinese and found your content very interesting. Might i ask your maximum heart rate is?
I have not had it tested in a lab. I suspect it is around 181
I just did my first MAF run and I could not stay under the max hr (146) without having to speed walk. It ended up being a shuffle run averaging about 165 bpm. What should I do
Great video and information. How many miles/ minutes per week does one need to run for this method to be effective? Should you run 40 minutes/ day, 3 days/ wk. What is a good example?
That’s a great question that I’m not sure there’s a short answer for. I kept running the same mileage at first, and it just took so incredibly long because my running was so slow at that time.
I would consider running the same amount of time per run or per week. I think that would be effective. Keep in mind that this type of training takes a while to adjust to.
Gradually build up your time just like most suggest regarding mileage. I feel like one thing that is always neglected is that a beginner runner should always go off of training time (especially with MAF). As a beginner, if you start off with a MAF pace @ 10 min/mile. How are you going to run 60 miles a week? By running 10 hours a week? For a beginner I don't think this is practical or safe. Or if you're at a MAF pace @ 12 min/mile = 12 hours of running to reach 60 miles?
wow last mile!
Looks like you have a Stryd. Just wondering if you find your Z1 in Stryd lines up with your MAF rate. Mine do.
can some one explain to me why his times are reducing on a per mile basis?.. Shouldn't with all conditions the same and running at same heart rate your times get longer?..
Acoording to Maffetone the pace should decrease due to fatigue. You got faster with each mile.
🤷🏻♂️
I noticed then that you basically increased elevation with each mile, so it made sense for me after. 😊
What was that awesome intro music number? Anyone knows?
I would be interested to see what your Stryd Power numbers correlate to MAF paces for each test. In theory there should be some similarities -or maybe it is another view in your efficiency?
@kofuzi - Sounds, and looks, like you’re right on target for your long range goals ... you have great patience ..... congratulations ! Curious what your HR was when you first started MAF running .... wasn’t it a good bit slower while targeting 140ish bmp ? Seems like I remember a video where you were commenting about almost having to walk at times .... or am I thinking of someone else??? Thanks
I was always targeting 145bpm, but it was seemingly impossible to stay in that range. I did a lot of walking in the first couple weeks.
kofuzi just don’t think I have the patience for that. At 56 my target HR is like 125-130 and a power walk puts me at 120....I want to run!
@@garysailors Please don't waste your time with Maffetone training (like I did for 3 months). However, it is important to set your heart rate zones correctly, but do this scientifically instead: do a max HR test to determine your specific zones. After that the bulk (but not all, contra Maffetone) of your runs should be easy/Z2 - this will most likely be above what Maffetone's very arbitrary 180-age formula will allow you. You can and should run! Enjoy!
Funny that you should post this. I just finished chapter 4 in Maffetone's "The Big Book of Endurance Training and Racing" today - which discusses the MAF test. It says that the first mile should always be the fastest and the last mile the slowest (p.81). What do you attribute your later miles being faster than your first mile to?
@@ErrorMoose So you are saying he needs to warm up more before a MAF test?
Have you considered the weather as a factor? I imagine December and March were much colder than August?
Didnt hear u mention this but im sure you can look on your garmin i am gonna assume your August run was much hotter than dec or march thus upping the HR?
true
Can someone benefit of MAF without loosing fitness following it only between training blocks? For instance, during winter after a fall A Race before starting training for following Spring/Summer A Race?
Interesting, but it would be a much fairer comparison on yourself if it was on a track, similar weather and same shoes.
Surprised your MAF isn't better given your marathon PB
I want to start doing MAF training, I didn't really watch my heartrate other than with my fitbit. I don't have a ton of $$ to spend on gear, but does anybody have a recommendation of how I get notified when I reach my heartrate without having to check my watch every other minute?
I don’t know whether Fitbit has heart rate zone alarms
@@kofuzi is there a smart watch or other product you recommend? i am willing to invest a little bit. the fitbit i have does not give me alarms (it only alarms when i am inactive, which is very useless while running)
Sir, can I do this for km.? Mark my stats per km.for 8 km.instead of per mile? We are more km.here in the Philippines. For kind guidance.
of course
I always hated MAF tests when I was in school. I never did very well in english, eifer 🤔
nicely done
Naturally - you were too slow.
Kofuzi what would you say it’s the best way to handle cardiac drift when it occurs during the your run? Does it go away as you progress or is there anything you do to deal with it?
It will decrease as your fitness increases, but it won't go away. Best thing to do is just slow down, and add volume to your training.
No way i could do this, id have to walk to keep my HR in the Maf zone
That's the beauty of it! The whole point is to stay in your MAF zone, not the speed of your run. So if walking gets you into the MAF zone then that's exactly where you should stay. And overtime, you will get better
Do i need to do the same place and weather condition when i Test? Coz my first day was at a Hot weather...
How do I figure out the method for determining what my grades pace converts to on Strava?
May i ask if we can use AVG HR to achieve MAF HR or must not exceed MAF HR at any point of time during running. Thanks 🙏
think of it like a speed limit. don't go over, if you can help it.
do you take Buddy with you on MAF runs?
I can’t get my HR down to 130 BPM without having to walk at times of course my elevation change is 250 feet.
keep going
Did I miss it or did you not explain what Maffetone training is and how to do it?
Did you drink coffee before your run?
Great video!
I use metric here, can I do MAF training for just only 5km? (not 5 mile)
I do the test in km. That's okay too.
Did it help u
Yeah I just have my HR watch sensor turned off and as long as I’m not fainting or dying and can breathe it’s all good. Bill Rodgers and Frank shorter didn’t have them yolo
Thanks for being a MAF guinea pig. I have to say I find the MAF test a bit intriguing. You are supposed to run at MAF HR / Aerobic threshold and watch your pace decrease over time. Yet Science and real world results (like the under 2 hour record) would suggest you can run at Anaerobic Threshold for an hour if not more with stable heart rate and pace.
Seeing your pace decrease at MAF HR to me is just a sign of being very unfit (aerobically), that really is the only explanation.
You see the opposite, pace increasing, to me this suggests that perhaps your MAF HR is not set high enough.
Any thoughts?
Do you use a heart rate strap for MAF
kofuzi, thanks a bunch for sharing your experience. I'm about 30 days into my MAF and things are going well. But one odd/annoying thing I've noticed is inconsistency with heart rate relative to pace/breathing. My first mile or two can be around 150 (my MAF # is 122) at a slow pace, and at times I'll pick up the pace, which doesn't change my heart rate (definitely changes my breathing) and then will drop back to slower pace and that usually does the trick to drop my heart rate. So, early on (and sometimes throughout) a run, heart rate and exertion don't match. Is this because I'm still early into it? Apologies if this is too long winded (pun intended).
it might be that you need a longer warm up. walk, brisk walk ending at a very gentle jog over 15mins before actually starting your run might help stabilise things
@@85parrot Thanks for your response. It turns out, the problem was my watch. It was erratic because it wasn't tight enough and needed to rest on the inside of my write instead of the outside. Things have stabilized......not I'm just waiting to see more progress. It's been almost 3 months and I'm getting antsy 🤨
2+2 is 4 -1 that's 3 QUICK MAFS!
I don’t believe in MAF - it’s good for someone that never ran or doesn’t have a base. Also the fact that you are slowing down on each mile it’s going against the progression where you should get faster every mile
i don't know saw a guy on youtube doing this maf shit and he definetly can run. Goggins also uses this shit.
In my opinion you take hit self too serious ... you should smile more and notice the holistic part of MAFF Method .. talks more serious the nutrition, oxidize fat, good sleep, avoid stress .. MAFF method is not only about low heart rate but a life style ... when you get there refunding stress and having more fun ... you will get the results
Mike. Can I ask you what your MAX Heart rate is? I am a healthy 54 with lots of running experience. That puts my MAF at 131. Yet my Max heart rate is 204. Very high for my age. I field tested my MAX HR again this week and confirmed it. So I am wondering if I might be someone that the MAF number is tool low for. I am about 6 weeks into MAF. But I am reluctant to deviate above that 131 number because I read that you can waste your time if you are running up in zone 3. Essentially the MAF gains never come.
I’d be interested to know how you “field tested” your max heart rate.. As a medical professional, I can tell you 204 bpm for a 54 year old is definitely abnormal for a max heart rate. And not in a good way
@@chriswb7373 With heart strap monitor, I did a 15 minute warm up. Followed by a one mile tempo run. Then I did a quarter mile fast. During that quarter mile, I increased pace each 1/10. Then I did this same quarter mile test again with increases. On the first quarter I hit 197. Second one I hit 196. I Read to add 5 beats and that is your max. I also read that hills are a better field test but I don't have any of those near me. Medical articles seem to say that a high max heart rate is not a concern as long as you have a low resting heart rate. (mine is currently 58). But like you I wonder if something is up with that with my pump needing to beat so often comparatively to others my age.
@@Greg-me8le well if those numbers are correct, that is incredible for a 54 year old! In fact extremely incredible. I’d be interested to know how fast you run at that sort of threshold heart rate (in pace terms), and then where your heart rate sits during a normal say a normal walk or jog?
@@chriswb7373 My pace at Max HR was about 6 min/mile. My heart rate at Jog is 138 (thanks to about 7 weeks of MAF). walk is 95-105. Resting 58. I have run 12 Marathons but my fastest is only 3:37. I am learning now that I have never really trained sufficiently aerobically. I was always running at 165-180 for easy runs. But for me that MAF number of 131 seems too low.
It's impossible to compare winter and warm summer runs with HR. :-) Too many variables. There are also no races or challenges which would require one to run a distance under certain heart rate. Why doing a test which doesn't translate into real performance? In my opinion there are established tests like CP or 5/10k TT which are superior indicators of training progression.
I think it delivers reasonably meaningful data on what it is intending to measure. (Keep in mind that I’ve only done three of these while it is recommended that I have done about 9 of them by this point. Please also keep in mind that I mentioned specifically that I didn’t find these tests all that necessary).
Maybe because MAF is deeply flawed. A number subtracted by your age is not applicable to an individual who has a higher (or lower) genetic max HR. There is a huge variability in HR’s and threshold that is genetic and has nothing to do with age. People have known this for many many decades. It should be based on HR zones from your max.
something to consider: the "what about genetic anomalies..." argument you use against Maffetone can be similarly applied to your %Max HR zones approach
I think the main idea with either of these approaches is that, for a majority of the population, the formulas will work well enough.
My MAF is only 130
It is not easy to achieve 😅
my MAF number is 144. my easy runs these days are around 135 now.
it gets easier, but I started out doing a lot of run/walking
you are not considering your mileage at all in your thinking which you laid out...
my thinking is frequently flawed
What are you wearing on your shoe laces?
he talked about that a few days ago.....look for the video showing charts. shows pace etc.