Dr. Phil Maffetone Interview by Floris Gierman about Heart Rate Training, Nutrition and Recovery

In this 1 hour video interview with Dr Phil Maffetone, we cover the fundamentals of his approach to training, nutrition and recovery.
We also dive into very specific subjects, like learning how to listen to different signals from your body, why many doctors and the media recommend food that’s not good for you and how incredibly important rest and sleep is for a healthy athlete. I learned a lot of new things in this video and I hope you will as well, enjoy!
Show notes
• Improvements after training with a Heart Rate Monitor [3:30]
• Why the 180 formula is preferred over the Lactate Threshold test [7:25]
• Adjusting your MAF training HR based on current fitness and health [10:52]
• Benefits of walking to build your aerobic system [13:48]
• Floris Gierman’s progress after training with HRM [15:55]
• The importance of listening to your body [18:08]
• Why many people feel the need to do intervals and speedwork [19:00]
• Training aerobically only and run a PR [21:08]
• Everyone’s training schedule is very individual [22:48]
• Why Dr. Phil Maffetone prefers time over miles [25:00]
• Avoiding processed cards and refined sugars [28:06]
• Bad recommendations from doctors and the media [31:55]
• Eating real food [34:50]
• Making your body and brain work together [37:25]
• The Five Minute Break [43:45]
• The importance of sleep for recovery [46:00]
• Dr. Phil Maffetone’s own daily routine [49:00]
• The Big Book of Endurance Training and Racing [52:35]
• Articles on Dr. Phil Maffetone’s website [55:45]
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Full Transcript of this video at: extramilest.com/blog/dr-phil-m...
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[@Amanda.c91]

Ran 12 miles today with an avg bpm of 139, FELT PHENOMENOL, during the run I was just like hmm this feels so Easyyyyyy and it’s sooo nice, just me, my breath and my thoughts☺️ ready for another 10 tomorrow!!! I love long easy mileage :) MAF running for the win

[@belizon]

What was your pace per km?

[@IrishMexican]

Wish I would’ve known this 15 years ago. Would’ve saved me a lot of headaches and injuries. I blame the Rocky movies

[@alexukbrighton]

😂

[@lgyes2]

This interview completely changed my mindset on running and in many ways, on life. Everything worth a lot in life is a long game!

[@bunnyman6321]

How you making out now?

[@danzacjones]

The more I listen to Phil Maffetone the more I realize how great this inteview is. Maybe it was the weather or meeting of the stars but this has almost everything and is a moment the penny dropped for many people.

[@sanfordschmidt5452]

These ideas were prevalent in the mid-70s when I started running. Long story short, I got up to 100 miles per week (give or take). I ran a sub-3 with no speed work other than four races from five miles to 10k. Once the boom came along, magazines like Runners World started publishing quick and dirty methods of running marathons or 10ks. Goodbye patience and long, ĵslow distance.

[@dragonchr15]

Personal anecdote. I started running at age 31 and run sporadic 5ks. I am tired and feel like dying after each run because I push hard each time and still get mediocre times.... So I stepped back and started doing this type of training and now I shaved a full minute from my 5k pace, plus I feel great after the run to the point where I actually like running now! It may seem contrary to the "no pain no gain" and "stop being a pussy" mantras but it works.

[@na-dk9vm]

How long were you running at a comfortable pace until you shaved that minute off??

[@dragonchr15]

@@na-dk9vm about a month, four days a week

[@motoknivesandgunsbyjt]

I tried this today. I’m 53, overweight by about 20 lbs but in decent shape. I was pretty much fast walking to keep in the green zone. My running app told me today to run just a mile but I did this old man low HR shuffle for 1.75. I signed up for a half in May and I’m afraid that I’d have to train this way MUCH longer to get ready. I mean, technically I can put on a weighted vest and walk to do this type of training? Thoughts?

[@waltpro1945]

Thank you so much for posting this!

[@johnsteinmetz9899]

I sent this to my grown children. Recommended they start a minute 28 if not interested in running or cross training. All my children are health conscious but feed my grandchildren too much refined food. Great interview!

[@FlorisGierman]

Glad to hear that John! Important for all ages

[@DaveThompson_thedave]

Hey Floris, I wish I could have found this years ago! week 2 of MAF training. Thank you for this video Floris and Phil.

[@mikexhotmail]

Thank you very much sir.

[@Pulham]

Such a great channel , sharing some inspired conversation

[@kimberlyschreyer6336]

Thank you for the interview! I thoroughly enjoyed it! It is refreshing to hear the resolve to healthy eating and exercise. I am 63 and ran my first 5K last year. I ran a 22:31. I wrestled with overtraining after that. Thanks again!

[@gnostikz8995]

Amazing knowledge to be gained from this interview!

[@fiveticks]

I've had a couple of years running but the info from this video was really good, many things are reflected in my own thoughts.

[@bb3xhrhj]

Very interesting. Thanks for the interview and the timestamps.

[@NamVu-nc5nk]

That is great and today is the first day I tried with your method with refresh feeling at Zone 1 and 2

[@th3kr3w100]

Thank you both for sharing this video!

[@JpAiMpEeSr]

Thanks so much for the great advice. I have been dabbling with MAF for a few years and have had some success. However, I stop using it for my first Ironman training which I DNF'd because of injury! Lesson learned, I doing another Ironman next year and I'm going MAF all the way! Just wanted to say that's for the great channel, I look forward to more videos.👌🏻

[@franciscomontoya92]

This is such an awesome video! I'm gonna make sure i get a copy of that book!

[@runningformybestlife]

Fantastic interview! I just started this method 3 months ago. It completely changed my relationship with running.

[@vernonbell1628]

Love this interview! Thank you!

[@jmellon766]

Thank you. Nice interview.

[@stefanic88]

I too am following the MAF method and I think it is the most natural form of exercise! Great channel!

[@fenncojazz]

thank you for sharing, great stuff.

[@cavemanillustrations]

I am shooting for the full Whiskey Basin (Prescott, Arizona) this April (54 miles trails) and am shooting for 12.5 or 13 hours. I will incorporate a couple of 6-7 hour trail runs/hiking/walking days and focus for time of feet as Phil suggests.

[@JohnBirtchetSharpe]

Re watched it again, A great interview, The one thing I have to note (as someone who really used headphones on a run or exercise) is a lot of times the run is my meditation zone, sometimes I like the zone out, just me and my breathing etc.

[@carlagabrielaacostavillavi2365]

Such a good intervew, thank you Floris!

[@FlorisGierman]

Happy to hear that Carla. It's several years old and I cringe about the poor quality, but the info is still spot on. Happy running!

[@sholbk]

Thanks for a great interview. I am a big fan of Dr. Maffetone. Words to live by~

[@FlorisGierman]

+Stephanie Holbrook Me too! :)

[@thierry7290]

Thank you for putting time codes!!

[@RickMartinYouTube]

Watched this one again. Ordered his book.

[@FlorisGierman]

Perfect! It's one of my favorite running books!

[@ba7025]

I got lab tested and my aerobic easy zone was between 115-125bpm which produced 2mmol of lactate. When I apply the 180 rule I get 125bpm! which is the top of my easy zone before stepping into 4mmol. Now! I am on long term medication so I subtract 10bpm from the Maff calculations, which you can see gives me 115bpm. Bingo! The formula is spot on.

[@seanr521]

Great to hear an interview from Dr Maffetone 👍 thanks

[@Mathijsvanderbeek]

I tried to feel my max aerobic heart rate and looked at my watch to see my heart rate. I made a schedule of my zones based on my feeling. Later I discovered Maffetone 180 formula and it was exactly what I felt. I am new to his method so I do not have experience yet, but it looks very solid.

[@markschwietz1565]

Look how young you guys are!! I love it! You two have logged some amazing miles since this moment. God bless your generous souls. We are the lucky ones to get to follow your work.

[@LuisAVegasV]

I discovered running almost 4 years ago, started MAF training 1 month ago. I'm running longer, faster and recovering better than ever. Extremely surprised by the veracity and effectiveness of this training method & lifestyle.

[@FlorisGierman]

Nice! You're just getting started, image training this way for the next 6, 12 or 24+ months. Keep it up

[@pastebor]

Great work Floris. Good questions! He sounds brilliant and inspiring indeed.

[@stefanweilhartner4415]

very cool dude, very down to earth and practical information

[@WindsorTone]

Timeless. Thanks for sharing

[@FlorisGierman]

Great that viewers still find this video helpful, 8 years old by now, still relevant advice today. Thanks!

[@TheCityboy2]

This is so good to listen to. Makes complete sense. Health clean eating is always the best option, it tends to also be cheaper. I'm going to follow this training and record the results. I'm planning on doing hyrox in January and hoping this will help. How long did it take to see results from the training

[@gustavojc]

Best conversation of the channel

[@CasaBenny]

He sounds like a brilliant man. Thanks a lot Floris, wish you make more videos, your content (KZbin & Website) are is very inspiring!

[@FlorisGierman]

+Harith K He definitely is a brilliant man. Thank you Harith, I appreciate it. I haven't had much time with work and family life but will try to put out some more content in the coming months. Cheers

[@CasaBenny]

Floris Gierman You deserve the credit, your objective approach to training for your rather astonishing goals has really opened my eyes. Unfortunately, I think I trained TOO easy for my first marathon which I completed in 04:59:52 last week. I did 16 weeks of 4-5 days of running with most of the mileage done at Z2 aerobic pace, but living in a desert arid climate (think 40-45 degrees Celsius summer), I had to slow down a lot to maintain a lower HR. That meant a pace that was substantially lower than my marathon goal pace which was 5:40 min/km or faster. Sorry to have drifted a bit! Sure life gets in the way sometime, but as long as you have the intention then I'm sure something will pop out soon, all the best Floris, keep doing your thing.

[@FlorisGierman]

@@CasaBenny hope your runs are going well!

[@CasaBenny]

@@FlorisGierman running has been rewarding as ever, managed to sub 22 a 5k recently and going further. Keep inspiring.

[@hansmuller4591]

Hi Floris, thank you very much for the inspiring videos and tips. I would like to run a sub 4 hour marathon. What is the best strategy? Running at the same hear rate or running at the same speed? (Running at the same speed probably would result in running at a higher heart rate towards the end).

[@rodrigogomez6692]

Lots of sense from this man, congratulations, if only more people would listen!!!

[@FlorisGierman]

Glad to hear that Rodrigo! Cheers

[@rodrigogomez6692]

@@FlorisGierman I have been on Maf training since I watched this interview, not running though, on my bike and it has worked out a peach, everything he says made sense to me and putting it in practice has been a great experience, a balanced diet and keeping within my Maf threshold has resulted in losing an extra couple of kilos and my energy has increased no end, wish you could accommodate a few cyclists in your podcasts in any case thank you for your dedication to spread an incredibly simple and fantastic method of training that I am sure will help athletes at high comp and keep fitters alike.

[@alexbustos5431]

Thank you, very helpful information

[@FlorisGierman]

Glad it was helpful!

[@loulew07]

Hi Floris , in the sport of triathlon since 1985 took to using MAF in 1987 and now at age 62 see how its helped alot in keeping me healthy as well as fit .

[@Glauberoliveira1409]

Did you do a low carb diet during the period you were doing the maf training?

[@kellyrodgers9326]

Floris your interviews are amazing. Keep doing what you’re doing 👍

[@omkarkibe]

Great Interview! Thanks a ton, Floris for this interview and thanks a ton, Dr Maffetone for wonderful insights!! I am surely gonna refer to the books and articles written by Doc! 😀😍🙏👌

[@FlorisGierman]

Glad you enjoyed it!

[@ThePoitivient]

I was really excited about this method of training and perhaps still am. I just listened to an interview with Dr. Maffetone where he claimed you can get off of insulin as a type 1 diabetic. Being a type 1 diabetic I would like to know where he got this information from.

[@nealm6764]

Good stuff!

[@FlorisGierman]

+Neal M Cheers Neal

[@alessandrorosa]

Hi Floris, I've been running for a year now. So I'm a real BEGINNER searching for good info that..possibly can't kill me :-).. and possibly help me getting better results. I casually discovered your KZbin channel and I want to thank you for your amazing job! Thanks to that now I know dr. Maffetone too, this was a GREAT GREAT interview to a GREAT man! Next steps: 1) buy a copy of the yellow bible 2) buy a gps watch with cardio stuff. In a 1 million "influencer" arena you really influenced me and my next real actions in life! Thank you again Floris.

[@FlorisGierman]

I love hearing that Alessandro. Thank you for letting me know. Have fun out there on your runs and please keep me posted on how things progress in your training and racing. Cheers

[@CoachRobbBeams]

Floris - I am new to your videos...absolutely love them. I was so excited to see that you had the unique chance to interview Dr. Maffetone. He is simply the best when it comes to health, wellness and performance - in that order! He has helped so many of the best endurance athletes but not many people are aware of it because Dr Maffetone is so humble and doesn't enjoy the limelight. He is the epitome of first class and integrity. I don't know him personally, but his personal journey has take a similar path to other top physicians, who were instrumental to many top athletes (from a diversified sport portfolio), who get tired of arguing with uneducated individuals who want to promote propaganda vs results. He was all about results. He is NOT into drama and ignorance. Sweet spirited guy that has changed the athletic landscape significantly. He literally saved my life, he talked me off the self of high intensity, low fat, low sleep training cycles. Thanks to Dr. Maffetone, I have enjoyed 35 plus years of health, wellness and performance across all kinds of sports (triathlon, motocross, paddling, etc.). Thanks for the videos, they are great.

[@FlorisGierman]

Very well said Robb. Dr. Phil Maffetone changes my life and my families as well. I have learned so much over the years from listening to him on different podcasts, his books, his website etc. I have been very fortunate to interview him twice on the Extramilest show. Glad he has brought so much joy and health to you as well. Wishing you all the best

[@DeyBwah]

I always say to my clients, the slower you go, the faster you’ll get there. In a society where people want fast results all the time, and highlight reels on social media, people forget good things take time to build.

[@RickMartinYouTube]

thanks for providing the interview - novice runner here, who usually dreads going out and pushing myself to near capacity for 4-5 miles and kind of end up being exhausted at the end of the run......I'll give this sub-threshold, lower threshold (keep HR near 120-130s) a try for awhile - it'll involve running at long slow distances and hopefully it'll increase my stamina and ability to stretch out the distances in my runs while working on my aerobic capacity.......

[@FlorisGierman]

+Rick Martin Give it a go and your runs should become a lot more pleasant and not exhausted at end of the run. Have fun with it! Cheers

[@RickMartinYouTube]

Definitely feels better to go out on runs now......

[@gavinmaboeta6401]

+/-20min40sec great point Sir. Totally agree. Focus should be the Aerobic system and not Anearobic

[@shopkedai]

I love the topic on recovery. My take is. never over stay in the Recovery Deficit Zone.The accumulative deficit will catch up with us eventually. just like we can't go on withdrawing money from our bank account without putting fresh deposit.We are in a way limit by how fast we can recover.ed. We can be fit and yet not healthy.

[@macariocarido5954]

this video clip is very helpfull for those who wants to progress thier running,like me,very helpfull,God bless you! dr. phil and floris

[@bernath5gmailcom]

Very informative interview. I had trouble hearing Floris, there was a large volume difference between the two voices. Thank you for posting.

[@Thegreat772]

I'm new to running (3 months in) and Initially I ran and rowed everyday and eventually got sick. I put that down to stressing the immune system. I run every other day now and feel good.

[@dragonchr15]

If you are tired, you can even try a brisk walk

[@sjoerd7709]

Hey Floris, was dit aan het luisteren zonder beeld en toen zag ik ineens dat jij het was. Super interessante sessie, tof. Groeten, Sjoerd (GGC)

[@suneelrrai]

Too good

[@FlorisGierman]

+sunil rai stoked to hear that!

[@xnaider27]

this book changed ny life too, 5-6 years ago!

[@FlorisGierman]

+andre perillier schneider stoked to hear how many people have been influences by his books!

[@gprivat812_my_selection6]

Still today valuable advice!

[@FlorisGierman]

Glad to hear! Yes, Dr Maffetone's advice surely is timeless.

[@250txc]

This guy has alot of very good knowledge on foods and being healthy... ESP on fat burning and cutting out processed foods and sugars overall...

[@Smilinginerie]

I've noticed too, that when I zone out, run very easy and don't concentrate so much on the run itself, my heart rate is lower.

[@FlorisGierman]

100% It's fascinating once you start noticing these things! Body and mind is all connected!

[@jonas4090]

signed up to my third marathon next year in the end of may. Im curious about going with this method before I start any kind of training program until december/january.. is there any plans you recommend? Kind of 11 months preparation.. not been able to run under 4 hours yet.. but next year I will.. :)

[@cyberfiles8076]

Thanks for arranging this interview, it was informative. I just decided to try this way of eating starting today. Basically, I'm just cutting out things like pasta, bread, and sugar. I have a feeling that sugar is going to be hard to keep to a minimum. It really is almost the opposite of what you always hear(that fat is better avoided, and carbs are king).

[@FlorisGierman]

+Brian MacDiarmuide It only takes your body a few days to start noticing significant changes. Give it a go, it made a huge difference for me. Glad you found the interview informative! Cheers

[@janicamp]

Can you apply the same HR zones to cycling component of triathlon training?

[@regularguy3202]

Floris. I’m 55 and have been running since I was 9. Ran competitive in college and come from the “no pain no gain “ camp. Want to give this a go. Just ordered my heart rate monitor. We will see! Thanks.

[@Peter-ri9ie]

Lee Wagstaff how's it going?

[@regularguy3202]

And I run , About 5 weeks into it. Am getting used to the slower running. When I started the MAF, I jumped my daily runs to 5 with a long run of 10. Was doing 4 w no long run. I thought w the slower running I could handle the big jump. I was wrong. I felt good running but my heart rate went up drastically while running. So, I have lowered my miles back down w no long run. Much better!! Will increase much more slowly. I am keeping a detailed log so will have a better idea how I’ve progressed after a week or so of lower miles. Ask me in a couple of weeks and I’ll give you another report. I am enjoying my running much more! I’m 55 so my PR days are over. I’m hoping this type of running over time will allow me to perhaps run some decent 15ks or even marathon. Thanks for asking!

[@Peter-ri9ie]

Lee Wagstaff great job! I've been running slow for many years but it isn't until now that I've decided to follow the principles more thoroughly. So am asking to see how others are doing it. Amazing amount of people actually answer and share their stories. Thanks!

[@jtengels5628]

@@regularguy3202updated report? interested to see how its going

[@regularguy3202]

JT Engels hi JT! Just hit 4 months. Absolutely love it. It took 3 months to get used to running so slow as compared to before. That being said, at about 3 months I started to finally get faster. On mild days weather wise I am down to averaging below 1030 per mile for my daily 5 miler. When I started it was difficult to stay under 12 for 4. My long run is up to 11. Did that last Saturday and felt great. Averaged right at 1110 per mile staying within my MAF zone. The best thing about this is that I can run every day without getting wore down. I enjoy my runs so much more. I will continue to slowly increase long run up to about 15 and reevaluate. I don’t think I will run more than 5!for my bread and butter runs. My try 2 a days, but very slowly. The Texas heat is kicking in so I have had to adjust. I’ve slowed back down but realize it’s due to weather. In the fall I plan on incorporating some long intervals but won’t do so until I get about 9 months of MAF in me. Want to eventually race. I can say without a doubt that this has helped my running! How about you? Where are you at in your training? What is your background? Thanks for asking JT!

[@philipeick-vocalmusic]

Interesting interview! Considering nutrition I would really recommend everyone to watch the Game Changers documentary!

[@FlorisGierman]

Glad to hear that. Game Changers was a fascinating documentary, that being said, there are also plenty of KZbin videos and articles debunking the science mentioned in this movie. I'm always open to see and hear different view points and Game Changers definitely got me thinking. Cheers

[@zachg6456]

Game changers was highly deceptive. Tons of false and straight up deceitful “science” in that documentary.

[@philipeick-vocalmusic]

@@zachg6456 And you have all the top secret proof for that? All the countless studies with opposite findings?

[@zachg6456]

seek - vocal music nothing secret about it. Even Floris up here said there’s a multitude of KZbin videos with the studies cited that prove that documentary wrong.

[@larvalad9564]

The only way is to do your own experiments, see what works for you. We are all unique.

[@peterwhite7428]

Great video. Lots of great information. I’m 75. If I understand you, the 180 formula gives me a 105 heart rate. For 220 formula, my rate is 145. I run three days a week and exercise the other two. I’m training for a 5K. Should I aim for a heart rate in between the two? That would be comfortable for me. Floris asked a good question about older runners. Please advise

[@GaryOutdoorsLiving]

Very instruccional.... Trying your method out... So I had hernia surgery couple months ago... So should I reduce my heart rate by 10 more beats? 180 - 42y/o - 10 = 128 max heart rate? So from the 128 I calculate my zones? I'm sure your busy, I hope you could help me with that. Thanks..

[@MikeBell262]

Great interview! I'm leaning in to the idea of trying this.

[@FlorisGierman]

Thanks Mike! You should totally give it a try, if done properly you can see a huge difference, especially for all those Ultras you're running! If any questions come up at all, just let me know and we can go over it on your next Hill Repeat / Donut Challenge! Cheers

[@donharrold1375]

How do you keep at a consistent bpm? The rate will move up and down due to terrain? Does it matter if you drift 5 bpm above the target for short periods?

[@cubitusclaudius]

I'm really astonished about the use of coconut oil. Here in Europe, and for a lot of nutritionists, it is considered as a very bad oil (much more saturated than the butter). I wouldn't use it as a daily complement to my nutrition. for my morning oils, I use linen and rape oils (a big spoon of each) mixed with half banana. that gives me a nice cream. I never tried to mix it with coffee, but I will try it soon Apart of this, this interview is so rich of infos. Thanks

[@FlorisGierman]

I grew up in Europe as well and have been using coconut oil for years. I think there is a healthy balance between how much you consume of it as well, being considerate about intake in moderation as well. Glad you enjoyed the interview Claudius!

[@cubitusclaudius]

@@FlorisGierman thanks for your answer. Yeah, that's what I thought after thinking for a while. 2 years ago I stopped consuming butter because of high LDL, but in that time I was very sedentary. Now I'm running (about 15 to 20 km/day 6/7), I finally decided to mix up HDL and LDL as well as not consuming sugar or junk food. I still eat Chickpeas or lentils and a little black rice. I also train a lot before breakfast, and don't eat carbohydrates at dinner. My best trainings are when I'm fasting (like Josh Sambrook) . Anyhow I just discovered your YT channel and I'm watching all your videos. It's such a mine of treasures!

[@buttermaker2791]

i started today and found it very frustrating but will trust the process, im dutch too so one dutchman to another is this legit

[@FlorisGierman]

+David DeVlugt haha, be patient with it David. You're used to running at a much faster pace. Keep in mind that you'll only have to slow down for the first several months, your pace will improve over time and eventually you'll become a much stronger runner because of it. Try it for 1 month with only aerobic slow runs, then see how your aerobic pace has improved, 1 step at the time

[@IrishMexican]

Lol, cheese heads!

[@designssam]

Thanks Floris. What’s important for beginners? Aerobic base building or cadence training?

[@FlorisGierman]

You're welcome Samir. Aerobic base building is much more important. Cadence will fall into place once your aerobic pace develops and you become faster with less effort.

[@designssam]

Thanks Floris, I've Just started the MAF training, doing about 9.45/mile at 138. Should I participate in a marathon in October? 1. Is it good for experience? 2. Will it negatively impact my Aerobic base building ? 3. Whats your Race week ritual? slow runs and warm up or do you continue long runs till the last day ? 4. Whats your Race day/previous day ritual ?

[@GaryOutdoorsLiving]

Just ran 5 miles while listening to this interview.. I've found it hard to jog/walk and keep such a low rate I'm supposed to be as your method... But I'm giving it a try.

[@anandbundellu8445]

Hi Floris. When you adopt the MAF training method into running can u still hit the gym and lift weights or is weight training not advisable under the MAF method

[@Glauberoliveira1409]

Yes, you can. Dr Phill does it always that possible. He talks about his routine before the last final 10 minutes of the video.

[@bubbalikescorn]

Floris, you got a lab lactate threshold HR result of 148bpm which is the same result you got from the MAF formula. So your LT occurs within in your aerobic zone? Seems like your LT should occur above the MAF result, not the same.

[@nicnak4475]

Hi guys I am a 63 yr old male with a resting pulse of 45 so a 117 Maffetone heart pace is pushing quite hard so I need more recovery , pb is 2.53 for a marathon when i was 47 .

[@davidhughson6464]

Where are you now? I'm 61 1/2. I have been doing Serious biking for 18 months. Wanting to increase endurance. Biking up ~5% hills. Average 3,500' of climbing. FTP of 173 now. Have had some high HB issues, due to electrical part of heart. My coach has me focusing on HB now. It seems to be SLOWLY WORKING ON IMPROVEMENTS. 8-10 hrs/ wk of biking.

[@gnostikz8995]

I don't know if I missed it but is it just 180 minus age (29) 151 BPM . As running at 150 BPM seems faster for an easy run. What would my HR zone be for easy and what's the limit of easy. Sometimes I can run at 4:30km and have a hr of 140 them sometimes it can be 5min Kms. I think if I trained at 150 BPM all the time I'd be exhausted on 80 to 90 km per week. Also what's the effect of I'm running at to low of a heart rate am say 125 to 130 when my maff score is 151 will I be undertraining and getting no benefit ?

[@simplymiya3820]

Hi Floris. Would slow running be more beneficial than walking inclined on the treadmill? I do weightlifting and inclined walking in fasted state in the morning. As I recalled, I lost 43 pounds by slow running and being caloric deficit.

[@nathaliec7330]

does something like swimming helps runners with their heart rate ? ive noticed a few athlete that run and swim and seems to have lower heart rate then runner and cyclist not sure if you know anything about that

[@CoachGareth]

Firstly, I'll say that I am a fan of Maffetone's work and his general approach is excellent and in tune with many other great coaches out there. His approach to diet, stress and training is not however unique so people should be aware of that. What he is talking about now is something that myself and other coaches have done (less publically) for many years. The one area that I do struggle with his approach on is the 180 formula. It is indeed better than any other formula most of the time BUT all formulas are vastly inferior to proper lab testing. In this interview Phil talks about "max heart rate" and lab/lactate testing in the same breath (around 9 mins in) and the fact is that they are not related at all. I've been running lactate tests for 20 years and we NEVER look at max heartrate and never attempt to reach it. Lactate testing tells an athlete exactly what is happening inside the body at various, precise workloads. It is the concentrations of lactate, way in which it increases and where it shifts that determines heartrate training zones. There are no formulas. If you look at this link to how we test in my lab you will be much more aware of how a lactate test can help you. www.go2trio.com/about/ To be clear, endurance athletes DO need to burn fat as their #1 fuel source and they need a low stress, metabolic environment and lifestyle to optimize that but the MAF formula is frequently NOT the way to understand how fit you are, how you should train or what your training zones are. It is better than other options but vastly inferior to true, personal specific data gathered by a sound sports science lab.

[@iempower53]

Dr Maffetone, do U consider “Einkorn” flour satisfactory to use when baking instead of the other processed flours?

[@benjaminhope1524]

Good stuff. Although I’m not sure I buy the diet stuff.

[@Dan-qp1el]

Yup, yup....right on.

[@FlorisGierman]

You're welcome Dan, glad that was your main takeaway. Keep at it mate, KZbin needs more comments like yours!

[@markv2087]

Thanks so much for your efforts to teach healthy running! I did my first attempt yesterday using the 180 formula, but at age 53, this means that I should be running at sub 127 HR. This seems unrealistic to me. If I was 30, doing sub 150 would not be a problem. My resting heart rate is ~45, and I've done just a couple half marathons so far (1:42, 1:44) at 154 HR average. Based on all you've learned, does it seem realistic to you to attempt to train at sub 130 HR? I'm very happy to put in the months, but not with an unattainable goal.

[@Sharpie37377]

I just started it at age 55 and added the 5 beats for good aerobic conditioning. That brings me up to 130 bpm which is difficult to stay under but a little more manageable. We'll see how it goes. It's too early to tell right now.

[@markv2087]

Joni Sharp Yes, I’ve set an alert at 130 and will just see where I get for now. Frankly I’m having fun putting competitiveness aside and just exploring ways to have fun by going very slow.

[@mikemosby8000]

Mark V how’d it go? Any update?

[@lxrose]

I started MAF training a week ago. My rest HR is 36, max HR is 161. I am 49. I had a running background, but missed a couple of years and restarted running almost 2 years ago. I record all my trainings,, started around 6:09min/km at an average HR 125 for 5 or 10km. I expect to go below 6 minutes/km at the same HR before the winter ends. Results later.

[@mckonal]

thought about changing my data screens to WORKOUT TIME, HR ZONE, CADANCE. only, after watching this.

[@dc2090]

Seems like most training plans.....are mostly these easy miles....with 2 quality workouts per week....which might cap out at 20% of weekly mileage....so Tempo/threshold/Interval/Rep workouts....do they get you to a higher level of fitness quicker? or once base is built?

[@Runnerbreaker]

I always do slow runs slow even when I did 15 min for 5k , I would still run slow 6-7min per km

[@FlorisGierman]

Glad you found something that works well for you Karol!

[@jonathan9506]

Its hard to believe training for a Marathon without Tempo Runs or HIIT but it seems the Pros are proving that it works. The Triathlets are doing Tempo Runs/HIIT any many coaches state that you need to train your race pace once a week, too. So what approach is „right or fits“ most?

[@giutubospatubo1546]

The 220 minus your age formula tends to be off. And although I understand the 180 minus age is slightly better because it does not rely on max HR, it seems to have the same fault in that it is giving the same number to all people that are the same age. And that cannot be correct, due to physiological differences between people.

[@giovanbattistafichera8439]

my MAF aerobic number is 133, my lab test number is 136. No formula is factually correct because they're based on averages. Dr. Maffetone tries to input some individual variation with the adjustments but ultimately, the data you collect in the lab gives you a more accurate view - which, by the way, is always limited to the current fitness level. Those tests should be done at least twice a year to be able to work with correct numbers.

[@lxrose]

Perhaps a formula that takes rest HR and real max HR into account would be better, but that is a good starting point.

[@CarnivoreDMD]

Not only did I buy IN FITNESS & IN HEALTH back in the 1990’s, I bought a case & gave them out to friends & patients! I was semi pro triathlete back then & did the first Ironman Florida using Phil’s bars, Gu, Therma Tabs & chicken broth. 😂 Oh what I know now @60…..now more ketovore & HEALTHIER & NEVER ANY PAIN after training hard. Back to cycling after healed torn arthritic meniscus. I no longer have arthritis either.

[@FlorisGierman]

Wow that's awesome. Happy to hear that!

[@CarnivoreDMD]

@@FlorisGierman Now, IDK if I started back running would start knee issues but….Zone 1-2 probably could be OK. Thanks for your YT channel & interviews!

[@mv9044]

Are zone 2 training and MAF synonymous? Because my MAF (180-age) is much higher than z2 (60-70% of MaxHR)

[@atulshivnani]

One clarification : would it be average bpm at maf heart rate or consistent bpm at maf heart rate?

[@gives_bad_advice]

Could someone explain this distinction between "fitness" and "health" that the doctor makes?

[@Mrutubenerd]

I am absolutely torn @floris gierman I've been running at a MAF (153) for 2 months and I decided to 'treat' myself to a blood lactate test however it has left me confused because it gave me an aerobic HR of 173!?!?? 20 BPM higher than what I've been training at. I'll admit I've felt slow doing 153 but should I be switching to 173 over 153????

[@CoachGareth]

+Mrutubenerd who did your lactate test? send me the data and I will tell you if they read it correctly [e-mail]

[@yetijoeyetijoe]

CoachGareth , did he send the info to you and did you confirm the results for him? It would be great to find out the outcome for such a huge difference.

[@immers2410]

Mrutubenerd there is no conflict there. Maf training is not training at your anaerobic threshold

[@immers2410]

Mrutubenerd 153 is spot on for you and the blood lactate test confirms this

[@mikemosby8000]

So you mean some generic formula isn’t as accurate as a individualized, certified, medical test?!? SHOCKING!!

[@buttermaker2791]

so you train at your maf score but then what hr do you use for actual races, do you then go all out ?????

[@FlorisGierman]

+David DeVlugt Good question. I do train at MAF pace, for actual races my HR is higher, definitely not all out. Here was my strategy for my last Boston Marathon (2:44:15) Hold back the first 1/2 of the race at 6:15-6:20 min / miles and not go over 156-159HR. run the downhills pretty fast because my HR should be pretty low downhill. Then mile 13 - 21 I’ll not go over 160 HR (occasionally up to 165HR on the hills), have enough energy left to finish the last 5 miles strong, with a HR in the 160-170 zone. Here are additional details of how I picked my race Heart Rates: www.flotography.com/boston-marathon-preparation-and-race-report/ Hope that helps. Cheers

[@ewanclouston1852]

So for a 10k would you add 10 more beats or more?

[@onefoot7]

So, in nutshell, just do 67-74% of your max in most of your training, and then later on, still do that, but add intervals day........weights are key too by the way, especially as you age, Nutritrian eating......Good Luck