MAF Training Zone: Your Guide to MAF Heart Rate Training

MAF stands for Maximum Aerobic Function or Maximal Aerobic Function.

The Maximal Aerobic Function (MAF) Training Zone is a specific heart rate range used for aerobic training.

This training zone is based on the concept that the body can only process a certain amount of oxygen at a given time, and that the heart rate must be below a certain threshold in order to maximise the efficiency of this oxygen uptake.

The benefits of training in the MAF zone include improved cardiovascular fitness, increased endurance, and fat burning.

What is the MAF training zone?

The MAF training zone is an intensity range calculated using Dr Phil Maffetone’s 180 formula.

It is a conservative training zone deemed safe to use for the majority of endurance training. Specifically, it was calculated for runners but it is also applicable to swimmers, cyclists and other endurance athletes.

This training method focuses on improving the function of the aerobic system, the fat-burning engine responsible for fuelling all of the body’s needs.

This low intensity training method is performed in conjunction with adapting one’s diet, reducing your stress levels and increasing the quality and/or quantity of one’s sleep to reduce the inflammatory response which might be caused by each.

The protocol for training in the MAF zone involves keeping your heart rate within the calculated range for the duration of your workout.

This can be done by monitoring your heart rate with a heart rate monitor as a guide.

It is important to note that the MAF training zone is not a hard and fast rule and may vary from person to person. Additionally, the MAF training zone should be used as a guide rather than a strict rule and should be adjusted as necessary based on your individual needs and goals.

Why calculate your MAF training zone?

For an endurance athlete, a well-functioning aerobic system leads to:

Burning more body fat for fuel and a leaner body as a result.
An overall increase in energy and brain function.
Greater endurance, strength, speed and physical fitness.
Injury and illness reductio.
Many other improvements in all areas of life!

How do you calculate your MAF training zone?

Your MAF training zone will be automatically calculated for you when you complete the form below.

MAF heart rate calculator (180 Formula)

Your aerobic training zone in seconds. Email it to yourself if you want a copy.

Age (years)

Which one describes you best? Choose one. Recovering or on medication (−10). You have or are recovering from a major illness (such as heart disease, an operation or a hospital stay), you're in rehab, you take regular medication, or you're burnt out from long-term overtraining. Injured, inconsistent or starting out (−5). You're injured, you've gone backwards or stopped improving in training or racing, you get more than two colds, flu or other infections a year, you have seasonal allergies or asthma, you're carrying extra body fat, or you're just starting or getting back into training. Training consistently (no change). You've trained consistently (at least four times a week) for up to two years with none of the problems above. Experienced and improving (+5). You've trained for more than two years with none of the problems above, you're injury-free, and you're improving in your MAF tests and races.

Not sure between two? Choose the one that gives the lower heart rate.

Example: 40-year-old, training consistently

130–140 bpm

180 − 40 (age) = 140 bpm.
Training consistently with no problems, so there's no adjustment.
Your MAF heart rate (top of the zone) is 140 bpm. Train between 130 and 140 bpm.

How it's worked out

Start with 180 minus your age.
Then adjust for your health and training: −10 if you're recovering from a major illness or on regular medication; −5 if you're injured, often ill, have allergies or asthma, or are inconsistent or just starting; no change if you've trained consistently for up to two years; +5 if you've trained for more than two years without problems and keep improving.
The result is your MAF heart rate, the top of your aerobic zone. Train between that number and 10 beats below it.
16 and under: the formula doesn't apply. A MAF heart rate of 165 is used instead.
Over 65: if you're in the "experienced and improving" group, you might need up to 10 more beats. Don't add them automatically. Be honest about how your training is going.

This is Dr Phil Maffetone's MAF 180 Formula. Check with your doctor first if you have a heart condition or take medication that affects your heart rate.

What you will receive via email

Should you choose to complete the form below, you will receive (via email):

your personalised MAF training zone
an explanation of why your zone is high or low

Also we will answer the following most popular questions:

Is MAF training any good, and how you can be certain?
What is MAF training?
What tools are required for MAF training?
How is MAF training different from other training methods?
How can you benefit from implementing MAF Training?
Why is MAF zone training so slow?
Is there one training zone for all Sports?
Is MAF heart rate zone training effective?

What equipment is required to benefit from the MAF training zone?

MAF training is a low heart rate based training protocol, so the use of an accurate, high quality heart rate monitor is required.

We wholeheartedly advocate the use of the POLAR brand of Heart Rate Monitors.

Be sure to choose a heart rate monitor model that will allow you to set your own training zones as well as have an audible warning for when your heart rate exceeds or drops under your MAF training zone.

Vibrating warnings are a useful additional feature if you want to perform your swimming sessions in your MAF training zone.

Put your MAF zone to work

Test your fitness and find the right training for you:

Conclusion

In conclusion, the Maximal Aerobic Function (MAF) Training Zone is a specific heart rate range that can be used for aerobic training.

Training within this zone can improve cardiovascular fitness, increase endurance, and burn fat more efficiently.

The methodology for calculating the MAF training zone is simple, and the protocol involves keeping your heart rate within the calculated range for the duration of your workout.

However, it is essential to remember that the MAF training zone is not a hard and fast rule and should be adjusted based on your individual needs and goals.

MAF Training Zone: Your Guide to MAF Heart Rate Training

Table of Contents

What is the MAF training zone?

Why calculate your MAF training zone?

How do you calculate your MAF training zone?

MAF heart rate calculator (180 Formula)

Email me my MAF zone

What you will receive via email

What equipment is required to benefit from the MAF training zone?

Put your MAF zone to work

Conclusion

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