MAF-180 formula for optimal running heart rate | Zach Bitter and Lex Fridman
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- Опубликовано: 29 июл 2021
- Lex Fridman Podcast full episode: • Zach Bitter: Ultramara...
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Zach Bitter is a ultramarathon runner and coach.
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Trained with this method for years as an Ultrarunner. Large amount of weekly volume at times. 100 plus miles a week. No injuries ever and have gotten tremendously faster. Not changing nothing
MAF is a great mechanism for building a wide aerobic base and not getting injured. The formula is bad for those who naturally have a higher or lower than average max heart rate. That said, it's utterly boring to go so easy so long.
The fat adaption is amazing though. Just take caution if you're already thin and have trouble gaining weight.
I applied for a job and did a physical test and the guy told me about that MAF-180 and im glad he did. 32 years old and i hit 176 within 2minutes low exercises and 200 when running for few seconds. This jog might saved me alot of problem in future.
Hey, i feel the same problem on slow jogs, what is your condition now?
Damn man. 200 bpm within a couple seconds!!! Are you still alive???
I’ve recently starting power walking for 3 miles a day. I do it at a HR of 140-150 😅 that would be my MAF180 tho
I’m 37 6ft2 and have ran for over 10 years with a sub19 5k pb and my max heart rate is 210bpm. An easy run for me is in the 140/150 range.
Same age, and man my easy long run is in that range but my 5k is nowhere near 19lmao more like 2230. My 10mi long run is at a 9min pace. What is odd to me is i seem to be getting much more "strong" like a 6mi would leave me hurting or depleted the following day but now i can do more weekly milage confidantly. But my speed never went anywhere just improved volume capacity.
Yea, that's right where. 180-37 = 143 so the range you're talking about should be easy. That's where you should spend a lot of your runs to work on that aerobic base.
How did you calculate your max HR? A 210 max hr at age 37 would be incredibly rare. Not impossible, but nearly unheard of. 140/150 range should not hard to run at.
@@joe1071 chest strap, have done multiple 5k 10k races and my heart rate will always hit 200bpm when I’m at my absolute limit. Definitely explains why my half and full marathon times are way off what’s calculated from my 5k pb
Funny I run at exactly that by accident
To his bell curve analogy, let's imagine you have rarely or ever work out and your vo2 max and aerobic conditioning is shit, if you're 35 that MAF-180 number would give you a heart rate of 145 to work at. But if you reach that with poor conditioning I imagine you'll be out of breath, can't maintain that for several miles, and cant hold a conversation. So would it make sense to then drop your target heart rate by a few beats until you can get as close as possible, but without being winded and being able to maintain it, and use that as your new MAF number. Eventually, as you condition yourself you can increase that number to where it should be?
In my view yes. My MAF is 136 but my lactate threshold 1 is 121. So I train to my LT1 and improve efficiency there. The training concept is the same as MAF but the point of execution is a whole lot lower…
Yes, the parameters for this are also covered in the book on the Maffetone method, which is free
im 30 and im always hitting 180 on an average jog :/
If you are certain of that you may wanna consider seeing a doctor. Most, including me at 50 years old, can't even hit 180 from a full on 2 minute sprint.
I did that for years. Just try a week of lower intensity runs, even walking at times. It worked for me and may work for you…
Are you sure that 180 is accurate? I use a watch but I'm going to buy a chest monitor because watches very often get cadence-locked, and its showing your cadence pace rather than your actual heart rate. I've had my watch tell me I was anaerobic for 40 minutes...probably not the case.
yeah...I run at a HR of 125
Man people dont listen.
MAF 180 =aerobic threshold
220-age =maximum no go zone.
Ex: you are 20yr old.
MAF 180 = 160bpm is highest cutoff for easy aerobic training. (Aim for a target HR ~155)
220 - 20= 200. This is the MAXIMUM. Higher rates could cause injury. Honestly most people will have to work really hard to even be capable of an output at this level.
I just did a duathlon and there was a point during the last leg of the run I was hitting above my max (I'm 37). My average was about 185 for the 18 minute run. I think this was only happening because I wanted better timing so I pushed it a bit towards the end. I just have a tendency to want to push it to get better timing and just need to only focus on getting better during training and if I do a 5K/10K/Duathlon then hopefully that training will keep me at a better level.
I don’t think that’s what maximum HR means. Its just the highest your heart can go and its a little different for everybody.
It’s recommended to do your own max HR session to see how high you can get it and use that plus your resting heart rate to calculate your HR zones based on “Heart Rate Reserve” which is more accurate than calculating them based on a formula for max HR.
Neither formula is particularly scientific. MAF is useful as a hard limit for people who want to go too fast, and for most age ranges will put people in zone 2 or high zone 1, which is useful and safe. I use it for some easy/recovery runs because of how slow it is, but the formula itself is nothing special and loses value for people with max and/or resting HRs that are less normal (I.e. my MAF HR of 148 would feel very different for someone whose max HR is 175 than it does for me with a max HR of 210).
And 220-age for max HR is almost useless and should be an absolute last resort.
Thats very odd maf number difficult for lex. Is he in his 20s?
40’s
180 minus my age, I can't even walk at that rate. None of these formulae seem to work for me. My max HR is way above any of the calculated numbers.
Don’t worry about these formulas if you’re really out of shape. Just do 30 plus minutes of cardio most days until you’re in shape. Don’t run if you’re fat, do cross trainer/cycling circuits
Look into the karvonen formula.
@@JB-hq9yj it’s genetic not completely trainable.
I thought you should be 220 - your age 🤷♂️?
I believe it would be (220-age) x (.75 to .85)= target heart rate. The old school calculation.
@@fedup1587 thanks 👍
220 - your age = simplified max HR not zone 2 HR
@@ukaszosinski4563 ahhh. Thanks 👍
What are you talking about? What's your question? Your aerobic max heart rate or aerobic threshold would be 180 - your age. You stay below this number to build your aerobic base. Having a strong aerobic base is everything.
Lex...you are confused
heres a side note or useless info runners like world class swimmers develop whats called hard heart. The heart muscle becomes so striated from maximum exertion it becomes inelastic. Runners and swimmers die sooner than avg person!
That’s not the entire story. This really only applies to ultra or endurance athletes. In fact a very large Finnish study followed Olympians and found the endurance athletes lived longer. In deed longer than the power lifters
@@dino_rider7758 you also forget (C) ones suffering from too many concussions..
So there are two things. Decades of endurance can lead to calcification of the artery walls, especially at key junctions and increased risk of developing arrhythmia. High intensity athletes can develop thickened muscle walls. Both groups who have short careers end up with normal hearts. It's long term training at high levels that causes problems and even these people live longer than the general population. Running 15-20m per week or equivalent is the sweet spot and strength training in older age giving and even greater boost to healthspan.
That’s basically been debunked by many drsz