MAF Method
Heart Rate Training Zone
Calculator

Calculate your MAF training zone.
Training in this zone improves the function of your aerobic system

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.

Table of Contents

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.

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The top 10 questions that people ask about MAF endurance training.

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.

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.

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.