The importance and effectivity of “anaerobic” (speed work) training for endurance sports is well documented. There is no doubt that it works.
We do, however, feel strongly that the accepted dosage and prescription thereof is over emphasised. It is, unfortunately, exacerbated by the outdated “No pain, no gain!” catchphrase still used by many trainers and coaches today which results in a new crop of overtrained, injured and ill athletes every season.
MAF zone training is a training philosophy developed over many years by Dr Phil Maffetone as a way to reduce injuries in runners while maximising the benefits of their training.
Dr Maffetone observed that there was a correlation between reduced running economy and a heart rate that corresponded to approximately 180 minus the age of the athlete.
Calculate your MAF training Zone
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. It usually requires that athletes slow down in the first few weeks of training to stay within their calculated range.
This method is often viewed as a very conservative approach to training, but it does work and its long term benefits far outweigh the short term blows to the athlete’s ego.
Other benefits are reduced injury rates (especially in runners) and a reduction in days lost due to illness.
While it is very beneficial to strictly stay within the calculated MAF zone, it is not set in stone. It should be noted that a difference of 1 beat of the heart will not mean that the body has shifted from burning fat to burning carbohydrates.
The body will adapt to the training stimulus and improve in terms of efficiency and economy of movement.
Efficiency improvements will mean burning more fat (percentage-wise) at higher heart rates.
More economical movements will mean faster paces at the same heart rate.
The MAF range is, however, a very good starting point.