Have you used the MAF heart rate method? How did you find it? Did you do it in the dark?

I've used this method for running and really love it. Before this, I could never remain consistent in my training for more than a few weeks. When I first decided to just try this method I was running around an 11 min pace per mile and after about 6 months I was already around an (8:30 - 9) min pace at the same low HR. I made consistency the challenge in my training, not speed (running 3x a week). This really helped me to not care how fast I was running as many many people ran past me in the park. I would really try to save my hardest efforts for race day and now run around a (1:30 half marathon), as a point of reference. I'm happy I learned about this, as It really changed my whole perspective on training.

@MattyEPC

6 ай бұрын

That is fantastic to hear. Yeah you are spot on. Consistent, consistency is truly the secret to endurance training. kzread.info/dash/bejne/oYmqlJqrfqi5eLQ.html

I've been using it for a while -started around Aug 2020 to be exact. At first I followed that [180 - age] formula (I'm currently 62). I would get the usual spikes in heartbeat after about 5 minutes before forcing myself to walk then continue once the heart rate settles back. I run mostly indoors on a treadmill. This went on for a few months until eventually I was able to run for an extended time without seeing significant drift in heart rate. It's flat as a pancake! Lately I've raised my upper limit to add another 10 beats to the MAF formula and continue to see a flat heart rate curve. One thing that seems to work now is to keep a conversational pace (by following a karaoke sing-along ;)) and stay constantly hydrated. The heart rate shows it.

@MattyEPC

6 ай бұрын

Nice work. I like the karaoke method :) I know an athlete that makes all their phone calls on their long aerobic sessions as it forces them to go at a conversational pace.

Cool. I tried MAF and saw a gradual slowing of my race times in concert with it. I gave it up before i ever started recording KZread vlogs.

@MattyEPC

6 ай бұрын

That's interesting. ] Out of interest, how long did you do it for and what was your training regime like?

@Shevock

6 ай бұрын

I followed it for maybe 3 or 4 months.

I weirdly found that nose breathing helps with keeping my heart rate lower too

@MattyEPC

3 ай бұрын

Yeah nice one. Nose breathing and being conscious to keep breathing through your nose will help control the intensity at which you can go and therefore your heart rate response.

I thought the formula was 210 minus your age. 3 times per week I used to do 45 minutes at 180 bpm when I was in my 30's, and I felt great. But I never lifted weights on my legs on any of the other days of the week, only upper body and core and finished off with some balance work standing on some wobbly platform thingies.

@rpefitness

6 ай бұрын

The original formula for HR training is 220 - your age for max hr #, then working at a percentage of the working range of your hr, so if you're 30 years old your max hr would be 190, and if resting hr was 60 you'd have a working range of 130 BPM,.you then work at a percentage of that,.so 50% would be 60 + 65, so 125 BPM. MAF just works on 180 - your age as a max hr to work at and not go over, kinda zone 2 work really

@maubunky1

6 ай бұрын

@@rpefitnessThank you!

@MattyEPC

6 ай бұрын

Thanks for sharing your experiences with heart rate training. What does your training look like now? Yeah the 220-age is a common calculation for age predicted maximal heart rate. It holds relatively true for the general population but as soon as people start doing even small amounts of training the zones that are predicted using this value are way off, especially for older endurance athletes. You are better of doing a specific field test such as the functional threshold heart rate test or similar. The MAF calculation of 180-age give you your maximal aerobic function heart rate which is used for developing aerobic endurance not finding your age predicted maximal heart rate. All the best with your training.

@MattyEPC

6 ай бұрын

Hey @rpefitness, thanks for stopping by. What model/ method do you use for measuring exercise intensity?

@rpefitness

6 ай бұрын

@@MattyEPC winter time I do more on the concept 2 which is inherently bad for MAF or zone 2, but I still mix some in with 80% longer rows and max hr intervals. Also x country ski, do more zone 4 there too. Summer mountain bike for interval work and ride gravel/road for zone 3/4. Edging up on 60, so gotta keep at it

😌 'Promo SM'

@MattyEPC

5 ай бұрын

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