Maffetone Heart Rate vs Zone 2 Heart Rate for runners over 50

[@HerbForeverRunner]

Maffetone Method or Zone 2? ➤ ➤Discover more insights specifically for us older runners delivered to your inbox weekly by subscribing to the Forever Runner Newsletter: foreverrunner.com

[@Colt-ii4qn]

If more people knew about this method of training they would look forward to training. I just found out 2 months ago and already getting results. Thank you and Dr. Phil 👍👍👍

[@HerbForeverRunner]

That's great, tell everyone you know, spread the KoolAid!

[@derricklaychuk8965]

I could not agree with this more. I don't feel like my 5 months of MAF was a waste, but I certainly did not maximize my efforts over that period. This year I have followed my own version of your advice (prior to watching this), and I have had the best results of my life. Thank you for confirming my belief that as a 50-year-old there is hope without always walk/running.

[@HerbForeverRunner]

As older runners, we don't always fit in most training plans. Good for you for taking the bull by the horns and adapting your training for yourself!

[@Ben-yw8be]

I did MAF. I prefer Karvonen Method. It adjusts your changing fitness overtime.

[@HerbForeverRunner]

That works, what ever gets you out the door and gets it done at a low heart rate is a win!

[@Morten6842]

I have done a few vo2 max tests this year which are quite expensive, and Karvonen method hits my exact zone2. MAF calculation also seem to get me in this zone however not as accurate.

[@heypauly2002]

Let's see, I'm 65 years old. I've been a runner for 20 years so let's add five points. 180 less 65 is 115, 115 + 5 is 120. So I'm supposed to go on a long run at walking speed. And I was supposed to do this for 5 hours a day for the next 6 months. And I'll be able to run a 12 minute mile with a 120 beats per minute heart rate. You're right!

[@lainelee3632]

Firstly, you'd add 10 for your age and fitness level. That gives you 125. I think that at some point with older age group, you can switch to looking at zones rather than MAF heart rates. Interestingly according to his book, The Big Book of Endurance Training and Racing, more elite athletes who usually find their very low heart rate and high aerobic capability means they do have to pick up speed and still be able to run within aerobic levels. So it isn't slow all the time. They'd be running at very high speed and their heart rate is still aerobic levels. Secondly he doesn't promote only aerobic training. It's meant for only a season ie approx 3 months if you want to improve your base... Then you do switch to some anaerobic levels of training.

[@heypauly2002]

I'm in the same exact situation. My maximum heart race up around 170. I get up and walk around the house my heart rate can get up to 110. 120 is where my zone one is.

[@Mat_Gallusman]

For myself, Maffetone corresponds exactly to zone 1.

[@HerbForeverRunner]

@Mat_Gallusman, that's common for many older runners!

[@Mat_Gallusman]

Privilege of age ! So no dilemma here 😉

[@iham1]

I’m trying to figure out my zone 2 but there seems to be a lot of confusion. Maf vs zone2. Also the talking test. If you can carry on a conversation and the other person listening can tell your working out your probably on zone 2. When I try the breathing method my heart rate is around 116 bpm. Which for me is almost exactly maf 180-63.

[@HerbForeverRunner]

Sounds like you’ve got your heart rate dialed in!

[@hansschenker]

What about runners in the 80's or 90's?

[@HerbForeverRunner]

Hans, the same applies to runners in their 80's or 90's. You probably need to go more by perceived effort rather than any calculations.

[@Bolinas1906]

Hi, I am a 57 year old female runner who has been running for over 35 years. I just learned about zone 2 running and would like some support in trying to achieve this type of training when running. I just started running again in April after an 8 month break to recover from inguinal hernia surgery that I had in December of 2021. I was recently alerted by friends that my 163-172 max HR is way above normal and that I need to slow it down. Perhaps I am still out of shape post surgery, however, I am only running a 11min-12 minute mile..At this pace is it even possible to integrate a zone 2 training program? If my math is correct, my zone 2 HR should be 136 bpm. Rest HR: 53 Max HR: 172 ( for today’s run ) Do I need to walk more? Thank you, Gaby

[@HerbForeverRunner]

Thanks, I reply on Messenger.

[@Bolinas1906]

@@HerbForeverRunner Thank you so much

[@patrickbennett439]

Is it ok that i blast my cardio extra hard? I do like 180 heart beat for 40 minutes or so on a stairmaster and someone was saying oh thats too high of heart rate and thats for intervel training. I get in shape faster the harder I blast her so wtf? Is there really a max? Should i even care? Is the machine reading my heart rate wrong? I mean its easier than highscool wrestling whatever im doing so should be fine since I used to do that. This is my starting point by the way. I either never do cardio and look like im in shape, or I do this and get in better shape. Im basically an athlete. Im 41 years old.

[@Herb441]

Patrick, it's real common to believe to get better, you have to go hard all the time. But to build the foundation for real improvement, you should build your aerobic base at the same time. It's boring, but spending at least 80% of your workout time per week at a low heart rate will allow you to get in better shape without destroying your body.

[@dimitar297]

Do that 40 minute session at 180bpm twice a day first fasted before breakfast then again before dinner.

[@patrickbennett439]

Well ok, Ive tried every intensity. All that easier stuff gets less results period. However consistancey sometimes can bring results at a moderate intensity. But I agree we must start somewhere and I often will go workout with the mindset of Il just do what i feel like, then i end up working out hard.@@Herb441

[@superluci58]

@@dimitar297 I do OMAD. why twice a day?

[@JohnHarryShaun]

You sound a little like Phil Maffetone 😊

[@HerbForeverRunner]

Thanks, I hope so, I’m certified on his method!