Heart Rate Monitor Training and Dr. Phil Maffetone

[@stever1514]

Great summary. I've watched all your Maffetone interviews but its still nice to hear the full summary. I had started adding tempo and speed work to my running schedule a few weeka ago but decided to end it all and go back to all easy zone 2 running until I get my easy miles under 10 min. I've decided to do a half marathon in May 2023.

[@keoneeweyummy9610]

what sold for me is you are able to talk considerably smoothly and normal while running all the time! I've been training for this method for a couple months now and I'm happy to say I do see some improvements over my speed, so thank you for sharing and the inspiration!

[@s9209122222]

Do you do this everyday?

[@SophieKristiansen]

This was exactly what I needed to see today. Time to slow down and base build. Thanks!

[@FlorisGierman]

Sophie Kristiansen so stoked to hear that and yes, enjoy your base building! Cheers

[@briancrabtree5067]

Just ran my first MAF workout. Man, that was slow! Just hit 40, and it's been too long before I've been able to stick with a program without getting injured. Hoping this will help!

[@etiennegarceau]

I'm on my 7th day of zone 2 training. Already seeing a difference. So much easier on the body as well. Game changer, can run for longer without risking too much. Your explanation just sealed the deal for me, thank you!

[@maisetas]

zone 2 heart rate isnt maffetone method. maffetone method is heart rate zone 3.

[@etiennegarceau]

@@maisetas definitely not lol

[@Meritumas]

That’s why I run alone, or only with my wife. No friends, no stupid questions about speed etc

[@FlorisGierman]

haha, whatever works best for you!

[@Anonymous_583]

To keep running in zone-2 is very difficult for me because my HR is raising up to zone-3 easily. Is it acceptable walking in zone-2?

[@scottmccallum2865]

I have just got a hrm, and I tried to stay in the heart rate zone you said, but I had to walk alot because my heart rate would climb fast then drop fast too. Is this normal?

[@FlorisGierman]

Yes this is normal. Many athletes who are aerobically unfit or those who are getting started with running experience this. Consistency in training and patience are key. Over time you'll be walking less and running more

[@scottmccallum2865]

@@FlorisGierman thank you so much for the reply

[@FlorisGierman]

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[@logical-brain-]

What about just training in a fasted state, that'll make sure you burn fat because your glycogen would be pretty depleted by around 16hrs

[@john1boggity56]

My 25-year-old daughter uses this technique as a triathlete - she did her first full tri last weekend in western Australia and came off the marathon looking fresh, unstrained, laughing with plenty left - most of her prep - she says - is Maffetone based. I'm 53, so I just bought a heart monitor...I'm sold...

[@50Something]

I need to walk frequently to stay in the zone, it's almost like I'm not running at all🤔

[@aounjose]

I did this for 12 weeks and it had no effect. I trained about 10-12 h a week always in zone 2, this is about 15 heart beats below my aerobic threshold and at the end of those 12 weeks the improvements were imperceptible. Did I do it wrong? Should I keep going? Could you specify the types of workouts you were doing and for how long?? Thanks!

[@dcdno_one2393]

Would you still do strength training??

[@pablo_elizalde]

I read Born to Run, which led me to reading Eat and Run, which led me to reading North, which led me to reading Natural Born Heroes, which led me to learning about Phil Maffetone, which led me to Googling his name and finding your interview with him and therefore your channel... I've been running for six years and, for a while now, I have been feeling like I've plateaud with my current training. I've never used the 180 formula, but I'd read a lot about how running slower was better, etc. I just always worried that I'd go backwards, but I have finally decided to start using the Maffetone method and this video is very reassuring. Granted, it's a year old and you probably won't read this, but anyway, thanks!

[@FlorisGierman]

Just read it, thanks for sharing. The Maffetone method of slowing down to speed up might sound backwards, but I strongly believe many people train at a HR that's too high for them. Slowing down has worked very well for me and many others to become a stronger, healthier and faster athlete and I'm confidence the same can happen for you. Patience and consistency in training is key. Have fun out there! Cheers

[@pablo_elizalde]

Thanks!

[@Jah-ql9vv]

Hi. Are you still doing this method? How'd it work out for you???

[@ferguson1376]

Does this work for me as a 14 year old? My recommended range is 151BPM-161BPM, and using another method, (220-age-rhr)*0.6[lower limit] OR 0.7[higher limit]+rhr, gives me a similar outcome. These numbers just feel too high for me. Am I merely being paranoid or is this justified?

[@user-rl3ef4ju9k]

For a reference you can take a longer run with someone on a pace that just makes it possible to have a constant chat with your buddy and see what your average hr is on that run. That is not far from your MAF or aerobic threshold hr. I would not trust only on the MAF equation at your young age, though it can be right.

[@MrJseminoff]

According to Dr. Maffeton's website, "For athletes 16 years of age and under, the formula is not applicable; rather, a heart rate of 165 may be best."

[@kirbster1977]

So glad to find your channel. I have been running for 1 year and want to move up to half and full marathon. Just started the MAF method for the last week. I have had to walk any inclines to not go above my max of 143 and its feeling so slow some of the time, but I will be patient. What I have noticed the most is that i am more aware of my body, cadence, form and breathing. Also I now appreciate just how a slight change in elevation or road surface, wind ect. makes to your heart rate. Before MAF i simply didn't really think of this and just looked at my pace and so it was so easy to elevate your heart rate and fall outside the target zone. Looking forward to easy runs taking in the scenery and then the gains in speed. It really makes a lot of sense. Great videos, thanks Floris

[@miwamack523]

So, Daz, two years down the line.. did you stick with it and what were the results?

[@kirbster1977]

@@miwamack523 Wow was this really 2 years ago! I'd say def a success Miwa. Maf helps you realise what easy pace really is, and i really improved my endurance. Is it any different to zone 2 running, not really, but when you ignore pace, and home into heart rate, you really understand all the differnt variables thay effect heart rate and how to keep in zone 2. I now only wear a HR monitor when i want to do a specific MAF run or threshold workout, the rest of the time i run by feel. But i would recomend it to anyone, especially if you are new to running as it def stops you running too fast. It is slow at first as you have to walk a lot, but that soon passes and before you know it you wont need to walk. Def an improved runner now with around 6 minutes knocked off my HM time and down in the 18s for a 5K. Alot of that is down to actual easy running and building the base. You can then throw the faster stuff into the mix like your thershold and repeats. So yes a success id say. But if you are going to give it a shot, must get a HR chest strap as the watches are simply not accurate. Good luck!

[@y3_38]

After how many weeks you start to see the results?

[@Destroysparky]

been trying the low heart rate training , man its so frustrating slowing my pace so i can match the heart rate monitor, hope it gets easier.

[@sreeprakashneelakantan5051]

Thanks, this I feel is important, especially for my age (61) to stay fit and safe.

[@AlanFeekery]

MAF heart rate is more or less upper z2 training, it's training at your AeT (aerobic endurance threshold) and it's a brilliant way to train for better fat utilisation and reduced cardiac drift.

[@w.7194]

At 61 just had a mitral valve repair and always have been an exercise nut.The surgeon said I have the body of a 40 year old athlete. I have always worked at to high a heart rate level according to your video so am so pleased to hear this theory and will be switching to it from now on.

[@CMAG3838]

I need to stay between 125-135 so I'm having to walk 90% of my run (15:30 min/mile). I run for all of 15 seconds then have to walk for a minute or more just to get it back down. Very frustrating because my gait is all messed up with this shuffle run and walk. My feet are barely getting off the ground.

[@michaelstolarski9079]

CMAG3838 I have the same problem...

[@michaeljamieson3582]

This was a year ago, did you keep it up and did you see any improvement.

[@onefoot7]

are you light? what is your BMI, nutrition is key, throw in some fasting.....get yourself light, must be at least 23.0 BMI, max, lower better, or forget it.....lighter, Vo2Max goes way up

[@scipioafrikanus9511]

I was the same. Jog/walk/Jog/walk. Had to stop on hills sometimes. Stuck with it. Been doing it 2 years and now running hilly 6 mile routes (1000ft elevation) at 8 min miles and flat 6 mile routes at 7 min miles. 2 hours at max aerobic is 25km distance. It works. Just stick to it. Also lost about 2 stone and now at 11.5 stone. I get the frustration but it does work. Check the ego and keep going. It will get quicker.

[@TirnanHealy]

Scipio Afrikanus that’s amazing

[@Alien2799]

Thank you Floris, Once I get my number then how often and how long do I train? For some reason I cannot find this info even on Phil’s website. Also I believe that there is supposed to be some warm up and cool down as well.

[@BobMeijer]

I'm very sceptical of the maffetone approach. I tried training religiously in HR zones and took all the joy out of running. I now run by Jack Daniels principles and enjoy running more and see better results. I now believe in running on feel and being in touch with your body, not obsessing over your HR. If the fastest marathoners in the world used this approach I might be tempted.

[@ric5210]

Frank Shorter? Don’t know if he used HR approach but he’s a pretty big proponent of slower runs for like 80-90% of his training.

[@edwardlocke874]

Excellent! You answered some questions I havent been able to find on any other channel.

[@rayrunfitness5798]

How do i set up my hr zones using MAF METHOD? I am using 188 Formula hr training.. I really want to undergo for this maffetone heart training... 180-35=145+5= 150..This is my Max hr.. How about my zones 1-2-3-4-5? PLEASE help ..Thank you....

[@Sheerin777]

I am 1 year out from my next big marathon having just completed my 1st with a time of 3:28. I would love to smash 3.00 next year! Maybe a little too ambitious!? I used the Runcoach app last year and it worked quite well for me. This had a very varied schedule of runs including One long run at easy pace, A shorter easy run. A tempo session, A Threshold session, These included some interval training and off days were cross training with one day completely off. So what i took from Floris here is that I should now focus on base building for the next 3 to 6 months. Do you guys include any speed sessions /tempo /threshold etc when you are this far out? I am currently figuring my strategy for the next 12 months so would be interested to hear what you folks do and how it has worked for you.

[@thomaswilliams4911]

Hello. Any advice for a recent (July 21’) heart transplant recipient? Cardiac specialists have approved a 5k for this spring. Vagus nerve to heart is gone so pulse regulated by hormones only. Resting pulse is 105 and so far I’ve gotten my jogging pulse up to 155. I’m very comfortable in the low to mid 140s. Extended warmup necessary to flood system with hormones. Pulse typically reflects what I was doing 4 minutes ago, not my current pace so if I transition too quickly to a faster pace heart won’t keep up. Interesting stuff!

[@Macmathews1]

There is a ALOT of debate about the fact some are using 180.. Lets face it.. If max heart rate of 220-age is not relevant how is 180.. My example would be that my LTHR is about 184.. comparing that to my age at 180-44 .. My max heart rate training would be 136.. I can't run at all using that heart rate.. Most prefer the idea of % based on LTHR and that puts my Zone 2 max HR at 153ish..

[@sarahruns262]

You might not be monitoring this video but what if your MAF rate still feels effortful. It’s about a 5/10 RPE for me. Is that normal? I barely had to slow down my runs when I started with MAF.

[@markwalsh6714]

It makes sense but agree it's so slow. I've started and my minutes per mile is 11.13. It's painful.

[@trepidati0n533]

What happens when you decided to "run" before you could actually "jog (walk)". We all fall into this trap in life...not just running. The world of "life hacks" has probably done more damage to modern enthusiast athletes than help.

[@byrondouglasdean]

@ Mark: I'd kill to have that pace right about now at my MAF range. Before I started, I ran a 10:12 1.5 mile and a 22:21 3 mile. My current MAF pace is an embarrassing 14:05 mile. Barely faster than walking....

[@markwalsh6714]

Byron Dean so it is normal then. I’ll keep at it then. But I’m sure I can walk faster

[@YohannesJonny]

Hi Floris, I did this maaf since Jan 2021, the result is excellent, heart rate going slow and my pace keeping up from around 10 to 8, my goal is to pace 4, the question is: do you think this maf method can help me to catch this goal..? Any suggestions from you.tq Floris

[@johnbrexit4315]

Art lidiard jogging movement .myself he don't work sporstic heart and racing.but I'll train 3x 10milrs for 12 weeks and I get fast from that.then 3x 2mile tempos.

[@aryabastani]

I'm 55 and I reach my MAF of 125 very quickly. I can't even run for more than 5 minutes without reaching it. It's unrealistically low for me at my age.

[@PTSTEH20]

It’s not a formula if you have to adjust it is it??????!! What’s the formula to convert KM in to Miles??

[@FarisMlaeb]

Wow, i used to run always on my extream max, what u recommending is stay in my aerobics zone without exceeding it? Its almost 4 year for this vedio, do u still recommend the same approach?!

[@xelionizer]

And if it's full moon and the crows are perking add 3 and subtract 5 then divide by pi...

[@Erik291098]

I'll commit to this properly next winter when the ice on the roads makes any type of normal running dangerous. By the time the ice goes away, I should be able to do this at a decent pace that doesn't feel uncomfortably slow.

[@BENNYPORKY]

I am doing one 60 min maf running, plus one 60 min tempo and one 30 mins interval weekly. Is it better to do all 3 running at my MAF ? Or one maf running plus two others are ok too?

[@bonozevolik]

This video couldn't be more helpful! Im starting to run and recently got my HR levels checked at a lab and was indicated to run below my anaerobic threshold so I could improve my base.

[@financeroyce474]

Is it normal that that when I do the 180 formula I have to walk, to keep my heart pace correct

[@gossy0101]

I find this too. To keep my heart rate under the MAF formula I would have to run/walk, and I found no change even after 6-8 weeks of training this way

[@stephenwancowicz1715]

That exact formula doesn't work for everyone. Some have naturally higher max heart rates. Some have a different loss curve than 1BPM per year. So over time, your number and the official number from the formula can be off. . IMO, If you don't see any improvement from keeping to the formula, increase your target by 5 or 10 bpm, and see if that helps.

[@calebgarlipp9714]

I have a question. Does being in ketosis make this max aerobic training unnecessary, or would the two work together synergistically or do they have little to do with one another?

[@stefanic88]

What if I run just for good health 3 times per week, should all my runs be in this zone 2 (180 minus age)?

[@Sana-rm6zx]

hi🙋‍♀ if on a medication, and I keep training, does that effect the strength the heart build if i become off the medication at any point in the future?

[@nicnak4475]

I think your term bonking may have a different meaning than mine in the UK :o) interesting video as always , quick question does a low resting pulse rate make any difference to the training heart rate ? thanks .

[@outgrown3094]

Just like weight training dont progress to the heavier weights until you can easily do the lighter weights

[@UPS1000]

Incredible video with all of the details needed. Thank you, I am going to try this method for cycling. I have mostly been doing high volume intervals and hard road cycling with friends... Resulting in injuries.

[@FlorisGierman]

Aerobic training works very well for cycling as well, hope you recover well from your injuries. Have fun with your training and glad you enjoyed the video. Thanks!

[@dazamad]

Also your lactate blood tests. How close were the results to your MAF. Thanks

[@adamrush5729]

I can only achieve cardio zone over long periods on a treadmil, it is so hard not to run threshold on road/trail.

[@deamon2107]

Six months only aerobic run no speed work or a tempo?

[@vijayaraghavan5635]

i am in college team (football),i have been playing football for 3 year with some breaks(some 3*2 months break for examination)....now i am in quarantine...i stopped my workout for about 2 months and started to focus on strength training,jogging,....the problem is i didnt use heart rate training at all but i started to jog 3.2 km every day for a month,i started to see improvement also from 24 minute 2mile to 17minutes 17 seconds 2mile......i afraid i am running at an high heart rate all this time....what should i do?

[@FlorisGierman]

slow down!

[@cavemanillustrations]

I have met Phil Maffetone and talked to him about exercise and training. I am a mid-pack runner, always have been, and always will be. When I started running consistently seven years ago (at age 41) I spoke with Phil and read his Big Yellow Book. What worked for me is that he stressed the importance of slowing down, keeping stress low, and building up slowly and surely. Because of this approach I was able to make running a habit that I now love. It worked for me.

[@cavemanillustrations]

...and as a mid-pack runner who is 6'-1" and 185 lbs. (my healthy weight, not a skinny dude) it is important to realize one's limitations, especially when it comes to speed. The media/internet/magazines all focus on the best elite runners and their times. I am not this and you are probably not either, and that's okay. We all are born with predisposed level of athletic ability. I will never run a sub-3 marathon, or even a sub 3:30. I just won't, and that's okay. Run within yourself, pay no attention to the media/press who write articles on the best of the best, and just celebrate the act of running itself. That is enough to be stoked about.

[@dfox3526]

Floris...I am finding on long runs that I am experiencing cardiac drift. My pace needs to slow even further due to several possible factors (heat- I live in Florida, hydration, nutrition, etc.). Anyway, do you slow your pace to stay within the recommended zone or let it drift up keeping the same pace from the start (which was inside the zone)? Thank you! Love your videos...especially your 100 mile run!! Mind blowing and very inspirational!

[@joeharney5763]

Yup, you need to stick to the heart rate, not the pace. Hopefully you've worked that out now as you posted this a year ago....ha! Happy training!

[@Michael-4]

I worked it out and my resting heart rate is higher than the result.

[@NEROAviation]

Great video ! had a question about the max heart rate ... is it absolute max, or just slow down until it drops back down under my max? So far I’m loving this method, it’s actually great if your a couch potato just starting to run. It has kept things enjoyable , pain free and simple. Regardless of the haters I have seen my pace improve and my heart rate stay the same consistently every MAF Test to date. I also saw a huge decrease in splits my mile pace over consecutive miles is down to about a 10 second drop per mile compared to when I started and I was losing 30 seconds or more per additional mile. I can’t think of an easier way to start running I wish the military had used this method!

[@andriratnasari2648]

Leave your ego at the door. Got it Floris. Great video😊

[@I_0..0_I]

Great video and the location its stunning,, i am going to do my first marathon in Berlin sep 2020 so i going to give a look at your training program :)

[@Maingoal1973]

Nice video Floris very informative. I have a question. I have just started using the MAF method for IM in October. When I'm cycling I do my best to keep my HR rate at 136-141bpm which is my MAF zone, but during my rides there are lots of hills and my heart rate does elevate past this into 150's - 160's I'm going as slow as I possibly can and in the easiest gear ratio possible. is it ok to be dipping into the higher heart rates as long as the majority of my workout is in the MAF zone. Thanks for taking time to answer. Have a great day.

[@Mr.Morten]

I'm wondering about this as well😀. Did you find an answer to this somewhere else?

[@dazamad]

My running routes contain up and downhills. How do I keep within maffetone. Did you experience similar when you started. My MAF is 135

[@scipioafrikanus9511]

Forget pace. Just stick to Heart rate. I used to have to stop still on hills and walk alot. Carried on with it and now can run without stopping, even up to 20% inclines.

[@thomasdatro6846]

I Keep hearing a lot about HR but very little about duration. Should I be doing variations in my time? Variations in my mileage? How often can I run at this slower pace per week? ☺️ thank you.

[@FlorisGierman]

Hi Thomas, most of this info is discussed in detail in some of the other videos on my channel. Also, you might enjoy this video around this topic too: kzbin.info/www/bejne/nneUpWumopJ-ra8

[@hikerJohn]

180 minus my age is 115 which is not even exercising so this formula is bogus. The way you keep your body from burning sugar is to not have any in your diet while training.I hike 25 miles with 5,000 ft of elevation gain in a day at 65 years old and I could not do that with a heart rate of 115 with a 25 pound backpack.. I can do 18 miles 20 days in a row but I cannot do 25 miles every day with that much elevation gain. It took two years to get to this point and I'm getting better every months. This is after an entire life that was void of hiking or running. This is also 8 years after losing a kidney to cancer.

[@FlorisGierman]

Appreciate your feedback John. Hiking 25 miles a day with 5k ft gain and a 25 pound pack is a significant effort. Well done on all your hiking adventures. Athletes of 65 years old can adjust their MAF number by 10 beats if needed. Dr. Phil Maffetone mentions this also on his website here: philmaffetone.com/180-formula/ Wishing you all the best on your hikes.

[@Obsideus999]

Thanks so much for the upload! I've really enjoyed your videos and your running document. They have been helping me tame my ego as i train for my second marathon and continue in my running career.

[@FlorisGierman]

Jonny Khammanivong glad to hear that! Keeping your ego in check and being patient is something not many people talk about but its one of the main reasons why many runners can't stick with this training method. We started a closed Facebook group named Extramilest, many runners with similar experiences. You might enjoy the conversations there as well. Cheers!

[@ggreaves2448]

Hi, I am wondering if there would need to be any additional tinkering if someone has a very low resting heart rate. The reason I ask is I am 43 and my resting heart rate is usually in the late 30s to early 40s bpm and sometimes as low as 32 when I'm sleeping. When I run I am usually somewhere in the region of 135 to 150bpm and recently ran my first half marathon in 1hr 26mins with an average heart rate of 146bpm. Is the formula still the same irrespective of a persons resting heart rate?

[@FlorisGierman]

Well done on your half marathon in 1:26 at 146 HR. Sounds like you do have a lower HR than average. Ideally you go to a medical lab and get tested with a Lactate Threshold test for personalized data. That being said, here is a copy / paste from Dr. Phil's website re your question. The max HR (like resting HR), is not a factor in determining one’s training MAF HR. Maximum heart rate (MAX HR) and MAF heart rate measure two entirely different things. MAX heart rate is a cardiovascular measure-meaning that it tests how hard your heart can pump. The MAF HR, on the other hand, is a metabolic measure: it tells you how high your heart rate can go while still performing completely aerobically (burning fat for fuel). Whether your workout is aerobic or anaerobic has to do with stress levels: greater stress means that the heart rate rises, which makes exercise more anaerobic. The MAF heart rate is the highest heart rate where exercise has a virtually nonexistent anaerobic component. In other words, your MAX HR doesn’t necessarily change your MAF HR; If your MAX HR is very low, it just means that you can’t go as far beyond your MAF HR as someone else could. If, on the other hand, your MAX HR is very high, it means that your heart can tolerate far more stress than it takes for your body to switch to the anaerobic system.

[@adisilagy]

I really like to do this method, but my heart rate is jumping high very quickly. So I find my self walking in order to lower my heart rate. In addition, my pase is really slow for not going above my max heart rate. Would you recommend running at normal pase and walk when needed, or to run very very slow and walk less?

[@fontane007]

I have the same issue, I’m 47 years old and just getting back into running but find I’m struggling to get lower than around 147bpm without going a walking pace

[@ferguson1376]

I know of someone who was granny shuffling in order to stay in his hr zone, but he stuck at it and is now much, much faster

[@yellowtuesday]

km conversions are super useful!

[@jackryan2135]

Zone 2 training has changed my world!

[@BoneThugsNL]

Why?

[@devibenhasenn5132]

Thank you very much. I will be implementing this basic HR training in my training plans. I especially love that you pick the trails to do this as I'm doing more trail running than roads of late.

[@bazilmathes5807]

this is great information thank you

[@mike4musik]

Hello Floris. You have been discussing the gradual increase of pace at your heart rate zone over time, but I am curious what kind of distances you are running these paces at? As you became able to run farther, how did you add mileage, and at what rate per month/year/etc?

[@FlorisGierman]

Michael Edwards great questions! When starting out with MAF training, most athletes have to slow down significantly so at the beginning it's makes more sense to look at the time you're running at MAF pace, vs looking at the total miles you run. Once your MAF pace drops to a pace that's faster, your monthly MAF differences are smaller and that's when I start looking at total mileage vs time. There are a few guidelines that I follow when building up my training volume. Typically I increase week over week by a maximum of 10% for 3 weeks in a row, then every 4th week a step back week of about 30% less volume. Depending on your race goal and available time to train, I'd work slowly over several months up towards your peak training miles. For a sub 3 marathon, I'd train at least 50 to 60 miles a week, if you have the time and energy, you can even go higher than this. Higher aerobic miles will improve your aerobic development faster. I run anywhere from a few miles aerobic to my long runs of 20 miles. Typically I don't go over 2 to 2.5 hours in total running time at once. I wrote a 30 page PDF with much more info about training fundamentals, called "How to Run a Sub 3 Hour Marathon, Boston Qualifier or Marathon PR". This can be downloaded via this link www.extramilest.com Hope that helps! If you have any other questions, let me know! Cheers

[@mug7703]

The 30 page PDF is brilliant I have to say. I hope more material is on the way at some point. :)

[@mike4musik]

Thanks for the info. I have been using Hansons method, and it got me to the 2016 Boston Marathon. But I am 49, and I think this approach might be a smarter method for my older body. It is interesting, that if you look at most of the credible training programs out there, the common element that gets preached is the value of slower-paced runs. There really is no such thing as "Junk miles".

[@mug7703]

Exactly. Running is a skill...does someone really think they won't get better at a skill by practising it more.

[@markalberto8694]

I train consistently but have only been training for a year and a little over a month. What category do I fall into?

[@markalberto8694]

I run 5 days a week

[@FailFlopFly-SalesforceImports]

Hello, Floris! Question for ya: I run on hillier terrain and I notice that my heart rate will spike out of my aerobic zone if I run on these steeper hills. Is it smart to turn the run into a hike in order to always maintain below the top of my aerobic max capacity? Thanks so much!!

[@FlorisGierman]

Yes, you're definitely going to see HR going up faster on the hills, so best to walk or slow down significantly. I do this myself as well for my low heart rate runs.

[@jennybresler4308]

Thank you for this. I’ve been doing MAF/Zone 2 training for 16 weeks and feel I’ve started plateauing and this gave me a good insight into what I can do to keep making progress. Thank you!

[@nichole2757]

80/20 - 80% easy MAF runs, 20% tempo/speed work - the speed work will help your body make adaptations like biomechanical efficiency and mitochondrial count to help that speed come up. Pure MAF training is limited and some speed work is needed to progress

[@irinixrisanthou170]

@@nichole2757 Please ,give me an example of interval training...let's say 8× 400m.whats the workpace (how you calculate it) - and how much rest between?? thanks

[@nathanielsanchez2704]

Hello, im starting my HR training. During competitions do i nid to stay in my aerobic hr?

[@domdelatorre9504]

I have the same question. Anyone can answer this? Nathan, did you find an answer to this?

[@ferguson1376]

No. While racing, you run in zone 3 rather than zone 2.

[@jazzjingjing]

Depend on your race distance: for 5 or 10k, it’s acceptable to hang in zone 4. Big aerobic base is key here. Cause if you can run in zone 2 at pace 3 or 4 /km, that mean you can push your pace more without the risk to step in zone 4 or 5. Take time to build the aerobic base. I’m training with Maf HR now for nearly a month. Will see what will happen after couple of months.

[@anagamin6793]

Im 50 so my MAF HR is 130 I have tried MAF a couple of times, it turns out to be a walk ( for most of the times ) coz my HR is easily going above 130. It is tough 😅. My question is if it is ok to maintain avg HR at my MAF130 during a run but it may jump to above 140 a few times. Or i should not exceed 130 at any times at all ?

[@mo.musicology]

Thank you for the great explanation.

[@FlorisGierman]

Glad it was helpful!

[@TheCrazyCatHouse]

Toffe omgeving zeg daar... Erg informatief Floris , thx!

[@FlorisGierman]

iRunDutchie I love running in the Seattle area, many nice trails out there. Glad you liked it video, thanks! 🙏

[@AR-wn8gw]

Hey man. So yesterday I set out for a 10km trail run using this method. Uphill I was limited to walking and sometimes I even had stop running to walk for 30 seconds to get my heart rate back down. It was so much easier than usual. I did this very same route almost 2 weeks ago before trying out this method, and I ended up with pains everywhere and had to sit out for about 5 days. Today however, I feel like I could run the same route. Obviously it's early days and I need to keep at it, but considering I usually get injured when I start running again and today I feel fine, I think it's due to MAF. I kept analysing my body to make sure everything was ok, and had the time to think without gasping for air... and actually my time was even better than the first time I did this course, I guess I was just more balanced overall instead of FAST/SLOW, etc, it was steady all the way. Thanks man and cheers for all your work !

[@paulflynn2618]

This makes so much sense to me, but I'm 63 years old, so my MAHR is 117. (I have seasonal allergies, so my MAHR might even be 112!) Even though I'm a Boston alum and run regularly, my hr gets to 117 at a brisk walk. If I even trot, I'm up in the mid 120s. Suggestions?

[@kimjakobsson8395]

Great video again Floris and such a nice trail!

[@FlorisGierman]

Kim Jakobsson I love that trail, it's near our family's home, always so green out there in Seattle! Thank you!

[@plreeve]

Hi Floris, Thank you for sharing this. I am 64 year old and so using the formula that gives Me a maximum training heart rate of 116 and a lower limit of 106. I have only been running about 3 months and the first 2 months were fine. then I pulled a calf muscle then hamstring on the same leg. I started off Chi running and I land on My forefoot and wear sandals to run in. I would run barefoot but glass and grit on the paths makes this impossible and I find the sandals more comfortable than Trainers.I have just started the Maffetone method a week ago and with such a low heart rate its nearly impossible to run. I find I am having to walk quite a lot when My monitor tells Me My rate is to high. Its takes Me a good 45 minutes to complete 5K. I have had 2 lots f Cancer, prostate in 2004 and stage 2 Melanoma in 2009. Both these are OK at the moment and I don't take any medicines. Not had a cold since I started running. I want to stick at this but its hard to slow yourself down with such a low heart rate My resting heart rate has been as low as 51. and blood pressure 120/80 at rest. I follow a plant based diet because of the Cancers. I think I need to just keep going and give this a chance to work. Regards Paul.

[@user-rl3ef4ju9k]

The formula might not be on it's best at your age, it's just too simple to cover all age groups. Better to take lactate test to find your real aerobic hr and then keep doing the easy runs accordingly or do some harder walking with ski sticks instead, to save your legs and joints.

[@plreeve]

@@user-rl3ef4ju9k Thanks for your reply. I ran a 7k this morning before breakfast and My heart rate did not spike until I got to 1k.It seemed a little easier to keep it down and I ran a quicker time by 90 seconds. The run included some walking to keep the heart below max once it did spike. My average heart beat has been two beats below max but today it was three beats below max and a quicker time. when I run, I can hold a full conversation with someone while running at this heart rate. Also, I did not run on a full stomach !

[@giovanbattistafichera8439]

I'm a 21:33 5k runner (PR Oct '19) and currently running at around 22:00 min 5k. I'm 36 and according to this formula my training should be between 119-129 bpm so I'm basically going out at an embarrassing 7 min/km. Is this possible? Am I really THAT aerobically unfit? Also, I'm not quite sure what they mean by being on medication. Like EVERY type of medication that you take long-term is gonna affect your zone by 10bpm?

[@billmartin1010]

I'm thinking this is a formula for a younger man. I'm 61 and recently retired from bike racing. But this formula would have me doing my training below a brisk walk. My threshold heart rate is about 172. The 180 formula keeps me in the traditional Zone 1! I'm not dead yet!

[@lorenzhartmann3297]

Do you use a gps running watch? And if yes which model? thx

[@FlorisGierman]

Lorenz Hartmann yes I use a Garmin Forerunner 620 with Garmin Heart Rate chest strap. Before this I had the Garmin 310XT. I'd highly recommend a watch with HR alarm, so you don't have to keep looking at your watch to make sure your HR does go beyond your MAF HR into anaerobic zone. I wrote much more about my exact watch settings in a PDF that can be downloaded for free on my website www.extramilest.com Hope that helps. Cheers

[@MichaelLoweAttorney]

Gluconeogenesis derives the majority of its energy from fatty acid oxidation. If someone were fat adapted and had trained themselves to rely on gluconeogenesis for glucose production (a zero carb athlete), then the fat adapted athlete would be deriving their energy from fat irrespective of their heart rate. The only difference would be the pathway to ATP production. I understand why it’s always better for the heart rate to be lower at a given output. Why do you believe that only low heart rate training can burn the human fat stores? Is the argument that ATP production is more efficient at lower heart rates in the fat adapted athlete?

[@internlifeschool8585]

Floris - Are there any benefit of having some runs much slower than Max Aerobic HR. for example if MAF is 140 then having some run around 130 BPM?

[@2spoons]

Hi Floris.... I ran 3 ultra last year so my pace has dropped and I'm also in another task of running daily.... currently on day #802... but I have been running daily the 180 - age.... 130 pace Not easy to drop that far back.... but can I ask did you start running every day MAF pace or tempo pace thrown in.... what do you advise.... Im easy going and have no races on until October so plenty of time on my hands (Great video and explanation on the Maffetone 180 training

[@zissac4780]

In your case, why did you subtract 10 beats? Not sure what you said at 3:57 which was supposed to explain why you subtracted 10.At 3:00 you recommended subtracting 10 only if you have major illness or on medication. Sorry to ask, is that was your case?! Your training zone should be 146+5 = 151. Please confirm so help us understand your example

[@deepakkt08]

Hi. Thanks for filming - making a very useful video. I am on medication for high blood pressure. How much BPM I need to reduce following 180 formula? Thanks

[@alainpinto9933]

Hi Floris, I have performed two VO2 Max tests where Lactate was measure. My max aerobic HR does match quite nicely with the 180 formula. I have two questions, at the beginning of the video (2:20) you mention that the max aerobic HR is where 50% of the energy used is fat and 50% is from glucose. Is this the official definition? From my two VO2 Max lab tests my 50/50 split is at a HR MUCH lower than my max aerobic HR. Second, any suggestions of what to do in hot and humid climates? I live in Florida and trying to keep my HR down is near impossible due to just trying to keep cool. I'm always torn between just keeping to the same pace as at the beginning of the run(as my HR steadily climbs) or just basically slow way down and almost walk. It does not take much to shot past the max aerobic HR in Florida.

[@seancullen99]

I did a block of training similar to this and it was probably the best training I ever did. I calculated my zones bases off of percentage of heart rate reserve (max - resting HR) not he Maffetone way. But ost of my running was done at the Maffetone HR. I was already running solidly for a year going into this so was very fit. Plan was 3 X1 h recovery runs per week at Maff rate, then two 90 min runs per week at 'steady', which would have been a zone above Maffetone but below marathon race HR followed by a 2 h long run at the weekend, mostly Maff, picking it up at the end to steady for a couple miles depending on feel. After a 6 weeks of this I substituted one of the steady sessions for a 1 h session at marathon race effort. Note that I included strides at the end of 2 recovery runs to keep the foot speed up. At the end of 3 months I was running about 60-70 miles per week, finishing the marathon effort runs and fast finish long runs (maybe few miles at marathon effort) with a big smile on my face and more left in the tank if I needed it. Really enjoying my running - best feeling ever. I wasas using this as a base block to go into 10K training and I distinctly remember my last long run of that block. Ran 18 miles at Maff-steady effort with an average HR in the high Maff range and a very fast pace for me at the time. The training totally worked. Then I started 10K trainign and I got injured after 2 months and didn't do my race! Anyway, flash forward 5 years, after many more injuries and punctuated training I'm now back to HR training to get me back to running consistently. It is the only reason I've been able to put in two solid unbroken months and loving it so far. There have been more than a few runs where I felt great and like I wanted to go run fast but I stuck to the HR plan. I am quite sure if I'd ran fast then I would have become injured like I had been doing for the last few years. HR training is great for keeping your effort at a level that your body can cope with and over time, it allows your body to gradually strengthen and get faster. Consistency is the most important thing in running - not speed. Try it for yourself!

[@HushemFlupskluk]

People say when they see one person running at the same pace all the time he has no goals. They are wrong apparantly.

[@FlorisGierman]

Even with aerobic runs, you can run different paces between Max Aerobic Function (MAF) and lower heart rates. Over time your time will actually improve your pace at the same heart rate. Also, there is a time a place of some speedwork, so higher heart rate runs, but only after a solid aerobic base has been developed. Cheers!

[@HushemFlupskluk]

Thanks for replying and the advice I really appreciatie that. I understand what you saying. In the beginning it is like walking and running to get better. Next level is running at lower heart rates and MAF heart rates and some speedwork. It took me 7 months running at this very slow pace to be abled to stay consistant which is trying to run dayly. This is like a long time. Getting there, slowly ;)

[@skycrafts5140]

I've just seen your video. Have to say I thought it was great, on a number of levels. Very well explained, and very interesting. I'm now extremely keen to start to implement this. My only concern is that at a slower speed for some reason I can get problems with my knees when I don't use my natural gait/pace. But I will work around that somehow. I did a slow, 10k run with my sister last year, so I didn't leave her behind, and a couple of days later I had a knee issue that stopped me from training for months.

[@gregpearson3894]

Yep. I have to watch my left Achilles when running slower. I find concentrating on form and thinking about light feet is good. You need to avoid the plod.

[@mattmecham]

Try and keep your cadence up, reduce your stride so you’re taking small light steps rather than hanging in the air and landing heavily and slowly.

[@skycrafts5140]

@@mattmecham That's what caused the issue, unfortunately. The shorter strides.

[@stuart6891]

HI Floris... goodness this is a challenge , 73 years old, ran many marathons for the last 12 months injured ,knees etc. back running now easy does it but at 105 heart rate just walking ...me thinks I'll be 80 before I get where I want to be!, I live in Australia , Gold Coast.. hit me with the magic bullet that prevents hyper frustration at that pace, great videos Floris.

[@bigflat1238]

What sort of mileage ,I am thinking big run 12/14 miles,8 miles ,maybe 4/6 miles ,use bike /swimming on other days

[@piteiracorp]

Im one minute half into your video and I cannot stand hearing anymore. I dont know were this misconception that "when people exercise they burn fat and that fat is a good fuel" came from, its such a foolish thing to say and so senseless. If it was true professional athletes would eat fat based foods all day.

[@melaniebailey3446]

Great video, thank you! Question - my MAF HR is currently 134 max, but I’m struggling to run for more than a few metres at a time before I need to come back to a walk (and sometimes I’m in the 140s even in walk, particularly if going up an incline). Should I just continue my run/walk/run/walk like this? I don’t think I can run any slower, without turning it into a formless, sloppy shuffle! 😂 Many thanks!

[@PBengzon]

Hi Floris. I like and use Maffetones principles and they make good sense but what I have not understood yet, is how to race. What heart rate applies for what distance? I guess the longer the distance the closer to my MAF, right? My MAF is 137. At that rate I currently running roughly 5:20min/km. for say 10km. But I know that I can do the same distance with 4:20min/km all-out in a race. Needless to say that the heart rate is going to be far beyond 137 (maybe 160 in average). And clearly, in a 100km I would stick to the MAF or lower. Do the Maffetone principles only apply for training and the results are going to be seen in all-out contests? i.e. my current 4:20min/km will improve maybe by only 5-10 sec./km but the pulse and hence the intensity is going to be much lower and closer to MAF (maybe 145), if I train correctly? Alternatively, do you advise that I should be patient and train at MAF as much as possible and wait until my min./km drop to the level where I want to compete? I am confused. Btw: thanks for sharing your video input.

[@patrickedwards5804]

One of the more trivially noteworthy aspect of this otherwise exceptionally interesting film is the utter rudeness of Seattle runners. Dont think anyone reciprocated Floris's salutations.

[@9teen87]

Hi a bit of an older video but loved it. Quick question. My usual pace a few years ago when I was running 3-4x a week casually was about 9 minute per mile. I started maffetone last week and the pace is almost double and mostly walking or it shoots wat over MAF. Sometimes I have to walk the entire way just to stay under the threshold. My MAF is 145-150. Any suggestions? I basically am not even running at this point with the pace haha!