When you exercise at a heart rate higher than the maximum *aerobic* function (MAF), you’re working your anaerobic system. The number isn’t 100% carved in stone for all people but based on his findings, that formula works for the overwhelming majority. Note: The MAF heart rate formula was based on research done by Dr. The MAF heart rate is the highest heart rate you have before transitioning to an anaerobic state (a state that does not help build your endurance) ideally, you want to have a very fit aerobic system, and the best way to strengthen it is to exercise aerobically. My running plans can be found here: įirst, MAF stands for Maximum Aerobic Function. This is not for training for a specific goal if you are a seasoned runner and want to get faster for a 5K or 10K time goal, I would suggest my other plans called “Your Best 5K” and “Your Best 10K”. I wanted this plan to be something that is do-able for beginners to heart rate training as well as for people who don’t want to do a high-mileage plan. The other 20% of the time will be spent running at a heart rate higher than that zone. This MAF80 training method means that you will be running and/or walking at a particular heart rate zone (called your MAF zone, which I will explain later) 80% of the time. This is why I’ve (so cleverly) named this self-combined method “MAF80”. Phil Maffetone’s MAF (maximum aerobic function) heart rate training method and Matt Fitzgerald’s 80/20 Running method. I’ve combined a couple of principles from two main sources to create this plan: Dr. I want to start by stating that this is a trial plan-it hasn’t been tested and I wrote it based on my own knowledge as an RRCA-certified running coach as well as personal experience and reading various training methods. Here you can download and/or print the plan (which includes all of what is written below). But I've put SO much work into this plan and I hope that it works out well! This post is a copy of what I've attached to the (printable) running plan as well, so it may sound a bit formal.
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