How do you test for Maffetone?
The Traditional MAF Test
- An easy 12- to 15-minute walking or jogging warm-up.
- A run consisting of a predetermined distance, such as three, four or five miles, at sub-max HR, with each single mile time recorded.
- A 12- to 15-minute easy active cool down (if this is the end of the workout).
How do you calculate Maffetone heart rate?
How Can I Work Out My MAF Heart Rate? To work out your MAF heart rate, take 180 and minus your age. Depending on your level of fitness or if you are recovering from injury or illness, you can then adjust this number further.
How often should you MAF train?
For anyone who is chronically ill, injured, or overtrained, we suggest: A three-month (90-day) training period of 100 percent Aerobic (MAF HR) Training.
Does MAF run work?
As you continue Maffetone, you can increase your running speed and stay at the same low heart rate. This also drastically reduces injuries and recovery time, since you are not putting the same stress on your body as running anaerobically.
What heart rate should I train at?
The American Heart Association recommends exercising with a target heart rate of 50 to 75 percent of your maximum heart rate for beginners, and for moderately intense exercise. You can work at 70 to 85 percent of your maximum heart rate during vigorous activity.
How do you use the maffetone method?
The MAF test is done by running 5 miles continuously on a track at your maximum aerobic heart rate. You should do a proper warmup before the test. Doing the test on a track eliminates variables such as hills and allows you to have the same course each time. As you run each mile of the test, your time will likely slow.
How long should you do maffetone training?
Most runners use the Maffetone Method for their base training phase, dedicating up to six months of running low-intensity paces that never spike their heart rate over this “aerobic maximum.”
How long should maffetone runs be?
one to five miles
As Maffetone outlines on his website, the test should be one to five miles long, and you should take note of every mile split. Start with a 12- to 15-minute warmup, then run the main set at your maximum aerobic heart rate.
How many days a week should I take maffetone?
Lift it 6-7 times without going into significant fatigue. You go back to your computer or workplace and for example after an hour you do another set. Maybe you’ll do it 3-4 times a day, maybe 3 times a week depending how you feel.
How many hours a week should I take maffetone?
Phil Maffetone has never said that you need to run a certain number of hours per week, but people often suggest that 7 hours seems to be a good amount in order to see good gains.
What if my heart rate is 190 when I run?
To calculate your maximum heart rate, subtract your age from 220. For example, if you’re 30 years old, your maximum heart rate would be 190. Keep in mind, this is just a guide. Your maximum heart rate may vary 15 to 20 bpm in either direction.