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Maffetone Method: How To Get Started: Exemptions

The Maffetone Method is a 3 step process for aerobic training based on heart rate. Step 1 determines your Maximum Aerobic Function (MAF) heart rate based on age and fitness level. Step 2 involves training at your MAF heart rate. Step 3 tracks your progress through repeated MAF tests to see improved aerobic function over 3-6 months. The document recommends heart rate monitors, GPS watches, shoes and resources to effectively implement the Maffetone Method.

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767 views2 pages

Maffetone Method: How To Get Started: Exemptions

The Maffetone Method is a 3 step process for aerobic training based on heart rate. Step 1 determines your Maximum Aerobic Function (MAF) heart rate based on age and fitness level. Step 2 involves training at your MAF heart rate. Step 3 tracks your progress through repeated MAF tests to see improved aerobic function over 3-6 months. The document recommends heart rate monitors, GPS watches, shoes and resources to effectively implement the Maffetone Method.

Uploaded by

duong hoang tin
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© © All Rights Reserved
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Maffetone Method: How to get started

Step 1: Determine your MAF Heart Rate: subtract your age from 180, then modify from one of the
categories below:

 If you have or are recovering from a major illness (heart disease, any operation or hospital stay,
etc.), are in rehabilitation, are on any regular medication, or are in Stage 3 (chronic) overtraining
(burnout), subtract an additional 10 (Maffetone, n.d.).
 If you are injured, have regressed or not improved in training (such as poor MAF Tests) or
competition, get more than two colds, flu, or other infections per year, have seasonal allergies
or asthma, are overfat, are in Stage 1 or 2 of overtraining, or if you have been inconsistent, just
starting, or just getting back into training, subtract an additional 5 (Maffetone, n.d.).
 If you have been training consistently (at least four times weekly) for up to two years without
any of the problems mentioned in a) or b), no modification is necessary (use 180 minus age as
your MAF HR) (Maffetone, n.d.).
 If you have been training for more than two years without any of the problems listed above,
have made progress in your MAF Tests, improved competitively, and are without injury, add 5
(Maffetone, n.d.).

Exemptions:

 The MAF 180 Formula may need to be further individualized for athletes over the age of 65. For
some, up to 10 beats may have to be added for those only in the category (d) of the Formula.
This does not mean ten should automatically be added, but that an honest self-assessment be
made (Maffetone, n.d.).
 For athletes 16 years of age and under, the formula is not applicable; rather, a MAF HR of 165
has been used (Maffetone, n.d.).

*You can find more information on the 180 Formula here: https://philmaffetone.com/180-formula/

Step 2: Train at your MAF Heart Rate

 At the beginning of MAF training, it is recommended to complete a MAF test. This is a 3-mile
test to complete under your MAF heart rate. It is recommended to find a flat course that you
will be able to retest in the future with the same conditions. The treadmill or track are both
great places to complete this test.
 In addition to training at your MAF Heart Rate, it can also be beneficial to do the 2-week test to
determine your Carbohydrate Intolerance. More information can be found here on the 2 Week
Test.

Step 3: Track your progress

 Repeat MAF Test monthly on the same course & conditions (Maffetone, n.d.)
 Your aerobic system will take 3-6 months to improve, but eventually, you will be running further
at your MAF.
For a more depth look at the Maffetone Method, I recommend the following resources:

 The Big Book of Endurance Training and Racing


 Maffetone Method Foundations Course.

Recommended Equipment:

 Heart rate monitor


o Chest heart rate monitors are the most accurate, but many find them uncomfortable. I
personally love the Sochi HR monitor.
 GPS watch (not reeded but helpful)
o Again, this is not necessary, but super helpful. I recommend either the Garmin
Forerunner 645 and Garmin Fenix 6 Pro. Both of these GPS watches have a wrist optimal
heart rate monitor build in as well. Thus, you could use just the Garmin to train without
a separate HR monitor. You would also be good with just a Timex stopwatch starting as
long as you know your route's distance.
 Running shoes
o I recommend getting fitted at a local running shop if you are new to running.

Resources:

Maffetone, D., n.d. The MAF 180 Formula: Heart-Rate Monitoring For Real Aerobic Training. | Dr. Phil
Maffetone. [online] Dr. Phil Maffetone. Available at: <https://philmaffetone.com/180-formula/>
[Accessed 5 November 2020].

Maffetone, D., n.d. The MAF 180 Formula: Heart-Rate Monitoring For Real Aerobic Training. | Dr. Phil
Maffetone. [online] Dr. Phil Maffetone. Available at: < https://philmaffetone.com/2-week-test/>
[Accessed 5 November 2020].

2020 Indigo Runner

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