Maffetone's formula was meant to be a sort of rule-of-thumb and was designed, with age considerations, so that it would err on the safe side...make sure you stay at low aerobic intensity. Zone 2 is a more precise (if of course you can accurately determine max HR) way of determining what heart rate will keep you in low intensity. (You might say that the uncertainty in determining HR max for Zone 2 training is why the safer-sure thing is just to follow Maffetone's formula.) The goal of both is just that: to keep the majority (80% or so) of your training at low intensity. Note too that Maffetone did not really intend for us to be using the HR monitor all the time, but only as a biofeedback unit we could use to help us get a feel for what's low intensity for each of us. For me, it seems simple enough, no need for the gizmo, to just use perceived level of effort from the start, but I guess that some of us may learn better by using a gizmo. The goal of MAF if you express it in San Millan terms is to train the fat-burning system in our mitochondria. Low intensity aerobic activity uses mostly fat as fuel. If we train that system thoroughly, requires a longer time than training the sugar fuel, glycolitic system), we than have a higher base on which we can achieve higher power. At high intensity, we are using all three of our power systems in the mitochondria: fat, sugar, and lactate. Train the fat-burning system first as it requires the greatest time to train, and then our high-end performance will also be higher.

@maetsuen

2 жыл бұрын

This is simple. I got it. Thank you.

@kingelvis5502

Жыл бұрын

Damn...thank you, really.

@Avianthro

Жыл бұрын

@@kingelvis5502 You're welcome...Best of luck with your training!

@adamj2683

Жыл бұрын

RPE is unreliable for staying in your MAF zone. Especially for beginners but for anyone really. HR fluctuates during a single activity and also fluctuates due to stress/sleep/weather/hydration/training load etc, even though your RPE may be the same. Wearing HR monitor is a great way to do MAF with consistency all year round.

@Avianthro

Жыл бұрын

@@adamj2683 Agreed, but I'm just reluctant to buy and rely on another techno gizmo in my life, and so I do my best with RPE and I do think that using RPE is the best way to develop your own innate sense of how you are doing, your ability to "read" your own body. True, the HR monitor can help in that process too, but I think it was really meant to be just an initial learning aid in Maffetone's method...to give you some feedback to ehlp develop your ability to read your body.

I have been doing zone II since May, of this year. I have doubled my training time/miles in the process as I can recover somewhat faster. My biggest problem was my pride. I was used to passing others on the trail but in zone II I was getting passed, yikes@!

@johnnykilo4967

Жыл бұрын

Yes! Definitely had to check my ego at the door.

@FilmMyRun

Жыл бұрын

It’s races where it matters. If someone passes you on the trail, they get home and check Strava. Then they check your PB/PR times and realise that although they passed you on the trail you are way faster than them in races. You can sleep easy tonight.

@vivianayoung7437

Жыл бұрын

I think because body used to zone 2..and stays there…body get comfortable

@giacbejo9920

4 ай бұрын

doing 7' at km. i'm soooo slow

Thanks. Very well explained, you’ve removed a lot of the confusion on the topic for me. I’ve just taken on the Low HR challenge and finding it very difficult to control. Patience is key as you say.

Thanks mate, one of the most balanced and logical discussions I've heard on this. Your experience resonates a lot with my own struggles.

Thanks for explaining the difference, it's a really good video. I've been focusing on running for about 6 months now and only started MAF training in the last 4 weeks. By setting my watch face to HR and keeping below 148 I doubled from 5km to 10km almost instantly. It's helped recovery time and I can now run 3-5 times a week instead of wrecking myself with a pair of accidental tempo 5km runs a week.

@wouter2624

Жыл бұрын

Whats your max hr?

@jimmartin8579

8 ай бұрын

Same story here! Never thought I could run so far - I actually have capacity for long distance now albeit not very fast - 6.30min/k at this stage

Thank you very much for this comparison! Very helpful to integrate MAF with similar training methods. Even better with your update! Keep on running (and telling)!

@AverageRunningPT

3 жыл бұрын

Will do...thanks.

I was 56 when I started my MAF training in August last year. Right off with a mile of running every second morning at 04:45 AM, a bit hilly with 256 m of climbing, so walked the steepest climbs. Time about 2h15min ro 2h30min. Entered my first Backyard Ultra, but ruined my knee after 5 hours of pain. Born without menisculus. Started running again in March. Now I do my MAF almost every day 10 km to office and 10 km home. I take my time, about 1h10min to 1h30min. A great start and great end of day! As I'm still injured, I will continue this for one month and then add 20% running in hilly terrain (missing that!), The MAF is my daily commute. Yes, I run barefoot shoes and real barefoot once a week summertime. I can do one hour on rough surface. I hate it so much, to be back loving it the next week. Run or Die!

THIS all i need. great video. some ppl oversimplify zone 2 and zone 3 (known as MAF training), as identical training, which is actually not as you elaborated in this video. thank you!

I'm so happy finding this video. I'm 47 and ran as a teen then started again aged around 43. My max heart is the same as yours 190 ish and I have that same huge gap between a walk and a jog. When I started running again I was running too hard and always trying to go faster. I've got the problem that my maf number is 133 because of my age and that's impossible for me to run to too. I think I just need to go as slow as possible with walk breaks and stick to it. Great video and nice to see that problem covered👍

Super helpful information! I go for runs off and on and really want to take my game to a higher plan, and will definetly put your suggestions into action! Thanks a lot!

4:40 - Maybe I misunderstood something, but for "zone 2" calculation, the "60-70% of max HR" is supposed to be "HRmin + 0.6~0.7*(HRmax-HRmin)". So if your HRmax is 188, your HRmin maybe 45, then your "zone 2" would be "45+0.6~0.7*(188-45)" = 131 ~ 145. So not really "that far off" from your MAF range of 138 ~ 148.

@_adela

23 күн бұрын

You are, indeed, correct and the video is basically just meaningless yapping. There is a reason they call it MAF training not MATH training, am I right? Gottem!

Great information for someone who is just starting out. Cheers!

this was a surprisingly helpful video thank you

First time watching one of your videos. That was so well explained it just got you a new subscriber. Thanx.

Thanks very much. Till now I was wondering to know the both training methods. You have elaborated nicely. Keep it up. Thanks again

@AverageRunningPT

4 жыл бұрын

Thanks.

This was very helpful .. first, understanding the difference in the terms, and then your real-life experience relating the perspectives. I am earlier in my evolution in these terms than you, making it really helpful to hear you describe your current level and approach from your individual position. Thank you!!

finally, a detailed video about MAF VS Z2.

@AverageRunningPT

3 жыл бұрын

Glad I could help.

This is just what I needed. I can not run in zone 2 but can run under 154 (MAF). I gave up about 6 months ago Bc I could not stay in zone 2 without jogging for extremely little amount of time then walking. Like you said my walking only get so high so I have to have spurts of jogging in there. I’m getting back into running and going to do MAF until I’m in better cardio health to do true zone 2. Thank you

@AverageRunningPT

2 жыл бұрын

You are welcome!

@lucu01

10 ай бұрын

you need to spend more time in zone 2 just walking. Some people take 6-8 months till they manage a FM below a set bpm, there's a few channels on yt that have talked about this

Tnx a lot for this, it gave new inspiration to my training, I will try out HR 2 after my long run day

I started with MAF training 7 weeks ago. I normally have a high heart rate, even when I'm standing still. I find your video and all the comments very useful, since I am concerned that this method won't work for me. I can see now that I have a long way ahead, and I'd better enjoy the ride if I want to improve my running and keep running all my life. I'm turning 49 next friday and want to prepare my first marathon (and enjoy it) for my 50s. Thanks for your video!

@AverageRunningPT

3 жыл бұрын

Thank you so much for you comment! MAF can seem like a grind at times, but I can assure you that the results will be worth it when you toe that line for the marathon. Good luck and thanks for watching the channel!

I'm so glad someone said zone 2 isn't good with new runners! I wasted 4 months last year slowly walking/barely jogging. Now I'm doing Run Walk Run, and I'm really enjoying running finally

@AverageRunningPT

3 жыл бұрын

I recommend walk/jog to many people just getting started with running! Keep up the good work!

@chrismacaluso781

2 жыл бұрын

I got out with my girlfriend to help her get started and we do walk run intervals. Much better for beginners rather than trying to run continously but keep HR in Z2

@dragonchr15

2 жыл бұрын

Yep. Walk/jog is the ticket for newer runners.

Thank you! It's very helpful

I’ve recently returned to running after a long layoff due to health issues. I started with a basic walk/run method based on time - run for one minute, walk for one minute, etc. - and I was getting faster and running longer. Since I discovered the Maffetone and zone 2 training methods, I have had to slow down and walk a lot more than I was, and it feels like I’m going backwards. I’ve decided to stick with the Maff Method, but it’s taking a lot on faith!

At 59, MAF says my HR range should be 111-121. Using a zone 2 calculator based on my max and resting HR (168 & 45), the range is 123-134. I find that breathing through my nose is a good indicator, as this keeps my HR within the zone 2 range, maintains a very comfortable pace, and suggests zone 2 is a better range to use.

@gerrysecure5874

11 ай бұрын

Actually your zone2 is more like 105-125. Take 55%-75% of your HR reserve to threshold (~0.9x123) and add resting HR. So basic MAF meets Z2 nicely.

@st4331

11 ай бұрын

@@gerrysecure5874 The Karvonen method for calculating zones is much better as it uses resting and max heart rates. Interestingly, this week, my Garmin app/watch said my max HR has increased and it changed all my zones automatically, increasing Z2 to 123-134. I hadn't expected this as I thought Garmin used standard zones just based on age.

@millerliu4638

5 ай бұрын

I just started Zone 2 and have to slow down from time to time, although I use nasal breathing. I hope I will not need to look at watch during running after 2-3 months. :)

@christophermurrie5104

5 ай бұрын

If I remember correctly Dr. Maffetone said in an interview that older athletes might be better off in Zone 2 than 180 minus age.

Great way to explain. I've been a triathlete for the past 10 over years and have heard of freinds doing zone 2 and MAF. Guess there's alot of swap and mix ups with those 2. But I personally find it a challenge to run at Z2 of MAF. Until like 2 years ago when I got injured and still now struggling to get back the old pace and strength that I had. So trying now to re-learn old concepts again and trying best to do Z2 MAF but it ain't easy. Most times I realised I have to walk to achieve it. Sad but true

@AverageRunningPT

3 жыл бұрын

When I first started I had to slow down to 12 minutes per mile to stay in the MAF range. I am now easily keeping MAF range around 9:30 per mile (9:15 on good days). And yes...there was a lot of walking early on.

Thank you for explaining the differences in the two methods. I just started running about eight months ago and I found out I have no zone two just like you explained so I’m going to start using the MAF method until I can get my heart rate to lower.

Great video! Thanks a lot!

@AverageRunningPT

3 жыл бұрын

Glad you liked it!

Woww.. My curiosity about run at zone 2 had been answered after watching your video.. Thankss bro

Sticking with MAF for a while. It has been working really well for me after 10+ years of no serious aerobic work.

This was helpful. Thank you 🙏

Just found your channel, I really like how you explain things. I'm on week 12 getting back into running, and my heartrate is always through the roof due to high temps & asthma. (158-192) Once I do my 11 mile race in Sept (hopefully!), I think I'll take the winter to try out heart rate training. I'll be watching more of your videos to help the transition.

@AverageRunningPT

4 жыл бұрын

I found it much easier in winter for sure. But if you are patient it is definitely possible to improve in the summer months as well. But if you have a race coming up, then I definitely wouldn't change too much at this point.

Enjoyed the explanation and thought this was very helpful. After a Mar 2020 marathon, went down to 15 miles a week...lost a great deal of my aerobic base and felt MAF was a great way to get it back and stay injury free. Thanks

@AverageRunningPT

3 жыл бұрын

Absolutely!

Thanks for explaining!

@AverageRunningPT

2 жыл бұрын

you bet!

I just found your channel and realized, what have i done for the last 10 months of my running😂. Tomorrow im starting my low hr training, for the 1st time! Im taking my virgin 10k race next month, hope it is not too late to have this training. But really,this video helps me a lot, for knowing what method i can try for my training, thanks !😊

@AverageRunningPT

4 жыл бұрын

I would start this type of training earlier in a training block or try to use it in the taper. If you try to start it at the peak of your training it might just frustrate you.

Thanks, I'm new and following an app which I guess is MAF, from the numbers, and this polarised training is new to me.

good simple explaination, thank you :)

I'm having this exact same issue with Zone 2 running. I read about Zone 2 in Finding Ultra by Rich Roll, though my pace is so slow and hard to control in comparison to the pace Rich disclosed in the book, so the MAF method seems to be better to start with due to a poor aerobic base. I'm glad I found this video. Thanks a lot.

Really great. Thanks

Cheers man. Good video. I’m older than you so I feel like my maf and zone 2 are closer than yours - so it’s same same but different

Agree with you. Was using MAF as a platform to step down to Zone 2 recently. Both are beneficial to build cardio base.

@AverageRunningPT

3 жыл бұрын

For sure!

Thanks. Very informative and def a way to progress to true zone 2

@AverageRunningPT

3 жыл бұрын

Glad it was helpful!

Absolutely agree - A long MAF block to start, then polarize: Zone 2 heart rate and high quality training of choice. At the beginning I can barely run with my MAF rate - Zone 2 would be impossible. (Even though as others have mentioned I use Karvonen as well to calc zone 2, hence there is less difference to MAF Heartrate for me)

Really nice video looking at these 2 systems/metrics at runing at 'easy pace'. You mention the calcualtion issues re: MaxHR - and thus highligting the 'simplicity' of it. MAF does offer, for me anyway, the easy pace zone.

Great explination. I really related to what you said.

@AverageRunningPT

3 жыл бұрын

Glad to hear it!

@saltlakrids

3 жыл бұрын

So sis I. Im exactly at that point where I completely miss zone 2 drøm walking to jogging

My understanding (based on San Milan, arguably the guru of zone 2) is that “zone 2” training is not based on the zone 2 heart rate calculation. It is a physiological threshold definition that measures lactate in the blood at a value of 1.7-1.9. Absent such lab measures he recommends the conversation test. In zone 2 you should be able to hold a conversation fairly comfortably ie you can talk but you are exerting just enough effort that a listener on the phone would be able to tell that you are exercising. For most if not all people this will be above the zone 2 defined by heart rate. It’ll usually be closer to 80%. Another common approximation is being able to breathe through your nose only at a zone 2 exertion level. The bottom line: using heart rate zone 2 is not the same as “zone 2 training”. Your video and many of the comments are a case in point. Heart rate zone 2 does not work because it is too low.

Very helpful. Thank you Sir.

@AverageRunningPT

3 жыл бұрын

You are welcome

Great video. Very helpful

@AverageRunningPT

2 жыл бұрын

Glad it was helpful!

Finally someone gets me 😭 Have the exact same issue with Zone 2 training!

@AverageRunningPT

3 жыл бұрын

Hopefully I was able to help. Check out an updated way to calculate Zone 2 that may be a bit more accurate: kzread.info/dash/bejne/g5h53KtshdvRmqg.html

It took me quite a while but today I had my first real zone 2 run. Try to breathe deeply as this is the secret to keep the HR down provided that your heart rate is at max 70% of the max HR. So I managed to run a 6:50 min/k pace with a HR of about 115 bpm. Breathing deeply fully relaxes the body and the entire energy system is then based on fat buring. It is like meditation with one leg on the ground. Magic once it works. Enjoy!

Man this is sooo funny. I just commented on another of ur videos like 5 sec ago because I'm have the same issue as u were having. And once again I compared both of these programs. Personally I said Heck with it and just split the difference. Then I did the 10bpm bracket and programed that to be my zone 2 on my watch, the all I have to do is lock zone 2 and it will let me know when im low or high. Frees me up to concentrate alot more on "belly" breathing and form. Being prone to running injuries this helps alot.

@AverageRunningPT

2 жыл бұрын

awesome!

This resonates with me so much. I'm currently experiencing the same thing. MAF is definitely more for me, but even then a lot of the time on an easy run my HR can exceed this zone but I still feel like I'm running relatively easy.

This is quite interesting. I've never really explored any other low HR method other than MAF but I've seen a lot of people doing Zone based training. For most of my 10 month MAF journey to date I couldn't imagine being able to actually run in what would be my zone 2 HR range. That would have required me to slow down so much, I probably would have given up to be honest. Back in March the entire country went into lock down (Spain). We weren't allowed to train outdoors for 2 months. I didn't want to let all the progress I'd made over the last six months go to waste so I decided to run in my basement. No treadmill, just running in what was the biggest space available to run: 9 to 12 paces wall to wall. I did this for an unhappy two months. During those basemnt runs it was impossible to get my HR up into my MAF range without basically doing line sprints from wall to wall so I just kept it nice and easy. Most of my runs finished with an average HR of around 105 bpm to 120 bpm which would be my zone 2. My MAF HR is 140. As soon as we were allowed to run outside again I noticed a considerable improvement in my MAF pace. I was quite surprised really but I was noticably quicker at my MAF HR than I was before the lock down, between 10-15 sec / km which is a big deal. Thinking about it now, this was probably due to the 2 months of zone 2 training. This morning I went on a very easy recovery run. Quads were shattered from some insane downhills on Saturday plus two very high volume >100km weeks. I kept it really easy, between MAF -20 and MAF -15 finishing with an average HR of 123 bpm which is around my zone 2 (about 25 secs /km slower than normal MAF pace). I was pretty happy I was able to run, albeit slowly, at such a low HR. That wouldn't have been possible a few months ago. Like you, my HR would just jump from the 60's into the 120's as soon as I started running. Something to consider. I may start adding a very low HR zone 2 recovery run every couple of weeks as and when needed. I truly believe the lower you can keep the HR the better so it makes sense to incorporate this into my training. I like your idea of 1 day anaerobic, one day zone 2 and the rest at MAF. Makes sense.

@AverageRunningPT

4 жыл бұрын

Running in the basement! That is dedication, but it definitely forces you to slow down!

@olagustafsson5591

3 жыл бұрын

If you have your calculation of Zone 2 and your MAF heart rate set correctly, they are the same! Both methods are created to keep you running UNDER your first lactate or ventilatory threshold. So if your upper Zone 2 doesn't correspond with your MAF heart rate, something is WRONG!

@thatguygreg

3 жыл бұрын

Correct, the calculation I used above was wrong.

@olagustafsson5591

3 жыл бұрын

@@thatguygreg I read what I just wrote, and it could seem tat I was upset in some way. That is not the case. But it frustrates me that there is so much confusion about how to properly train your aerobic capacity. Good luck with your training mate :)

@thatguygreg

3 жыл бұрын

@@olagustafsson5591 No worries man. Worth noting that my zone 2 HR has changed as my resting HR has lowered over the last few months. Resting HR is now at 45bpm so my zone 2 is actually a bit higher than my MAF. My MAF is 140 and my zone 2 is between 139 - 151. MAF Is actually 144 but I decided not to add the extra 5 bpm and just keep it at 140. Would be helpful if you could share what you use to calculate your HR zones. Maybe I'm not looking at the right info.

Very helpful, thanks

@AverageRunningPT

3 жыл бұрын

You are welcome!

thank you for mentioning that gap between fast walking and jogging. and that it, coincidentally or not, seems to fall in the zone 2 of not yet well conditioned runners. also, thank you for mentioning that it may and probably will take over a year to see the difference for us. much appreciated! subscribed!

@AverageRunningPT

3 жыл бұрын

Thank you so much! Good to have you on board.

@lennoxtrey3109

2 жыл бұрын

you probably dont give a damn but does any of you know a way to log back into an Instagram account? I was dumb lost the account password. I love any tips you can offer me

@lennoxtrey3109

2 жыл бұрын

@Mekhi Beckett Thanks so much for your reply. I found the site thru google and I'm in the hacking process now. Looks like it's gonna take quite some time so I will get back to you later with my results.

@lennoxtrey3109

2 жыл бұрын

@Mekhi Beckett It did the trick and I finally got access to my account again. I'm so happy! Thank you so much you really help me out!

@mekhibeckett7847

2 жыл бұрын

@Lennox Trey No problem xD

HR training is deeply individual subject. I'm aged 45 and my max HR is 190 (just tested it few weeks ago) so zone 2 and MAF actually come to same thing for me. Tnx for sharing experience.

Nice and honest review.

@AverageRunningPT

3 жыл бұрын

Thank you 🙂

Thank you so much for this video. I am a mountain biker, but around 2 months ago, I started working with HR zones in order to improve my fitness and general well-being and after two months, I honestly was starting to question myself whether it was possible to run in zone 2 at all 😅 I have your exact same issue: walking takes me to the limit of zone 1, and running takes me out of zone 2. In my case I chose to keep with zone 2 training, and whereas it is still impossible for me to hold zone 2 while jogging, I have found after two months that I am spending more time in zone 2 in every workout, and the time I have spent less and less time in zone 3 because I passed zone 2 limit. In fact, I now have shorter and shorter times walking compared with the ones I had at the beginning and when I am walking the pace is faster without bumping my heart rate. What I am trying to say is even if you do zone 2 training when you are starting out, you will see progress, but it may take a lot more of time to do so, so your approach to combine the two and transition from one into another is simply such a great idea and put so much light into my thoughts.

@AverageRunningPT

2 жыл бұрын

Thank you so much for your thoughtful comment. I am glad the video was helpful for you! Keep working at it! Consistency is key!

Thank mate for yr explanation on the MAF n ZONE running appreciate for the explanation n make me understand how it work cause be try use this formula the HR start to jump up to ZONE3 n I will try this again😊🙏

@AverageRunningPT

2 жыл бұрын

Glad it helped

Excellent explanation

@AverageRunningPT

4 жыл бұрын

Thank you!

I had this maf and zone 2 mixed up but this vid certainly help

@AverageRunningPT

2 жыл бұрын

good!

I found what's really helping is tempo runs. I think this is helping to improve my v02 max which allows my heart stay a little lower for the zone 2

thank you for this video

@AverageRunningPT

3 жыл бұрын

My pleasure

I just started zone 2 training. I have been running for 2 1/2 years straight so I have a huge base. I run between 25 and 60 miles per week depending on my marathon training block. I am 50 but I got my max heartrate to 175 this past summer. My zone 2 is 112 - 122. The good news is I am able to run and keep my heartrate in zone 2. it is terribly slow running. 11:21 per mile average on a 5 mile run but it is a place to start.

@copperdan7667

7 ай бұрын

Sorry 105 - 122.

Excellent video. Your approach to running and thinking about the measurements seems very thoughtful. I'll be very curious to see how you feel about how your current plan is working out as it seems like the kind of heart rate based training plan that a lot of beginners could follow. I'm also looking forward to seeing how you decide to adjust your training as your fitness improves.

@AverageRunningPT

4 жыл бұрын

Thank you for these words of encouragement! I am just trying to listen to my body and take what it is giving me. I think a lot of people try to do too much too soon just for the sake of following a training plan. I will certainly be updating things along the way!

@davidcamell4424

Жыл бұрын

I know I'm late to the party here, but also found using a treadmill with adjustable incline was super helpful to dial in exact heartrate

Great talk. It is consistent with what I’ve read so far about low HR training. Zone 2 is considered essential for recovery. So, no true recovery runs until you can run consistently at zone 2. After that is done (also known as 120hr/30min test), you can add speed work. That’s what I’ve read.

@AverageRunningPT

3 жыл бұрын

I am not going to put specific parameters around it like that, but you should definitely be able to understand what true recovery running is.

feels like there are so many zone 2's out there; 60-70% of mHR, jack daniel's says 65-79% for "easy running", MAF=180-Age

To build my aerobic based, I used Zone 2 (HRR) as my main training regime and MAF for recovery run.

@AverageRunningPT

3 жыл бұрын

Great!

Great video, thank you. I'm 50 and out of shape. By applying the maf training for just 3 weeks i was able to reduce my average hearth rate by five bpm and on every run i'm increasing the time in zone 2. So far i'm forced to do interval training: run 7 minutes and walk 1 minute for 1h and 1/2. I can run five times a week without feeling tired or sored. It's simply amazing the results you can get with this "simple" method.

You add exciting and rich various training plan. Hope still hear update based on your weekly program (1x anaerobic zone, 1x zone 2 and MAF zone for the rest). Good for average recreational runner !.

@AverageRunningPT

3 жыл бұрын

I like the variation. Keeps me engaged.

I'm also a "zone skipper" and have found the process of keeping my runs in Zone 2 to be extremely hard (I have to run at 4.5mph to do that, which is just a hair above a brisk walk for me.) I'm going to try the MAF Method for a few months and see where it takes me. Thanks for the video. - new subscriber

@buzabuba7326

3 жыл бұрын

P.S. I decided to alternate my running days with elliptical days. It's a lot easier for me to access Zone 2 this way. One downside: it's extremely boring.

@AverageRunningPT

3 жыл бұрын

Thanks for subscribing! Glad to have you! Feel free to make recommendations of videos you would like to see or that would be helpful for you.

I usually eat my oatmeal breakfast watching Seth DeMoor, but today it will be you ;)

@AverageRunningPT

4 жыл бұрын

This is a huge compliment! Thank you for the support!

Got it, thank you

@AverageRunningPT

3 жыл бұрын

You bet!

thank you for the explanation, I was wondering what this MAF stuff is

Thanks for making this video to compare MAF to Zone 2. I’ve recently started Zone 2 and couldn’t make it work. I think MAF will be better for me to start with and then switch to zone 2 once my aerobic fitness level increases. Thanks

Here is a better method for calculating zone. You will need to know your RHR though (resting heart rate) 220- age = MHR zone 2 (low) = (MHR - RHR)*0.60 + RHR zone 2 (hi) = (MHR - RHR)*0.70 + RHR so age = 42 and Resting Heart rate is 57 then Zone 2 is 130 - 142

@AverageRunningPT

4 жыл бұрын

Yes! One step ahead of you, my next video is going to be about the heart rate reserve formula.

@nguyenanh6850

3 жыл бұрын

Is this method the % of Heart Rate Reserve?

@eliduran4182

3 жыл бұрын

Garmin watch has this formula when setting your HR zone. I'm using this one at the moment. I decided to slow my pace by 1.5, running more easily most of my runs. Finger crossed it works!

@olagustafsson5591

3 жыл бұрын

No Heart Rate estimate should be based on AGE!!! That is proven tom be wrong at an individual level since a long time! You can be up to 15 beats off, when estimating by age!!! And, zone 2 is more like 75-78% of Max HR. 70% is a very moderate number to keep you SAFELY BELOW LT1 or the ventilatory threshold.

@speedgliding

3 жыл бұрын

This is 32 bpm higher than my MAF, which would be insane.

As others have suggested this is incorrect. MAF and Z2 actually line up fairly well when Z2 is determined using the ‘working range’ of HR, that is, top end of Z2 = 70%(MaxHR-RestingHR). As both of these training ideas are aiming at the same goal (training the aerobic engine) it makes sense that the HR ranges should line up...and they do.

@AverageRunningPT

3 жыл бұрын

This video is a bit older and I have since learned a lot more about HR training. Thank you for your feedback.

@dcdno_one2393

2 жыл бұрын

How do you get a formula of 70% of MaxHR-RestingHR for the top end of Z2? Your calculation would give me 96bpm for the top of Z2 compared to MAF's 137? I don't think so. Walking quick is the top of my Z2 when I can run a 20 minute 5km at an average BPM of 177 - your formula makes no sense.

@malcolmlklein

Жыл бұрын

The formula is 70%X(max-resting)+ resting. 0.7(188-55)+55= 148

One possible solution would be to use something like the ellyptical machine to get to that Zone 2. You can choose the exact point you need, because there's no jump between walking and running.

@mckonal

Жыл бұрын

do you think maffetone would endorse that? it is different from running dynamics after all but might serve the purpose hr-wise

You help me a lot with training, I've started MAF and I am amazed that after months of being stuck I start to progress. I look on the video and I have a question, what camera / software / filter / what do you, to create such a great aesthetic quality of your vid?

@AverageRunningPT

2 жыл бұрын

Great to hear! I use a DSLR camera and a single 2 foot x 2 foot softbox light. I now have an 18 inch ring light that I am using in my more recent videos.

Zone 2 for me is incline walking on a treadmill. I don't expect me to be able to do zone 2 training in a full jog/run for a while. Im still new to the running scene but I just did my first 10k and now I plan on expanding onto improving that time and improving my 5k as well.

Wow, this video exactly describes me! When I calculate zone 2 the usual way it puts me in a heart rate zone that is higher than I can briskly walk but lower than I can run slowly unless I am running at a comically slow pace that is even slower than my brisk walking pace. Interestingly my Garmin watch using my personal lactate threshold date calculates Zone 2 (blue zone low aerobic) in about the same heart rate range as the MAF calculation which other calculators would classify as Zone 3. So I just base Zone 2 off of my watch heart rate monitor blue zone and off how I feel (in my mind Zone 2 should feel like a pace I could do for many hours and still not get worn out). And I do almost always wear a chest strap so it’s not based on unreliable wrist data.

@AverageRunningPT

3 жыл бұрын

Nice

I've been running for about 6 months. So far, most of my runs are spent in high zone 3 and steadily rising into mid zone 4. Over time, staying within that same HR range, my pace has improved about 20%. Not too bad, but I've been wondering if, during my off-season from races this winter, if I'd be better off doing a lot of zone 2 training. I'd have to do a lot of run/walk to make it happen. You raise a good point though, MAF might be a better option possibly, as it would involve less walking. In either case, I'd still do 1 workout a week at zone 4/5 to train the polar opposite. Great channel and content, very relevant to where I am as a runner. Keep it up, you earned a sub from me for sure.

@jasonbotting3666

5 ай бұрын

Definitely try zone 2 in your off season. I ended up with long COVID and the only way I could run was in zone 2. Now that I'm back to normal my stamina is through the roof, although my top speed isn't as quick my recovery is way! Better! For me personally it was worth it. Good luck

Nice video, gave you a follow on here and Strava.

@AverageRunningPT

3 жыл бұрын

Awesome, thank you!

HELPFUL

It’s funny as I combine both! 😂 my ceiling is both 148 zone 2 and MAF 148. I use maff when I’m in non race season for a couple of weeks, and more maff if I feel fatigued etc and I feel I just need to lay off the speed but need to run. 80/20 is more for the sharpening and proper racing stages for me!

@AverageRunningPT

3 жыл бұрын

Agreed...here is a video I did on 80/20 running! kzread.info/dash/bejne/nndrt5iYd5ueYqg.html

I'm 56. Whether I'd follow the maf or zone 2 I'd be walking. The formulas may be convenient, but at least for me they're totally off. The highest heart rate I measured recently was 193 and I still had more to give. I'm perfectly comfortable breathing through my nose and making conversation at 150bpm still only doing 7:15min/km. Pushing it a little, averaging 5:50min/km for a 5k run my average heart rate was 171. I do like the idea of running slow, but the formulas are of little help to me, for finding my optimal heart rate. You may think I have an overall too high heart rate, and should see a doctor, but my resting heart rate has been around 52 ever since I bought my first ever Garmin in May. I have also verified that the measurements are correct by other means. Thought I'd mention this for any other older guy who may wonder if there is something wrong with them, as I did initially 😊

@toby9999

6 ай бұрын

My first thoughts is wow, such high heart rates for relative slow paces?

I like the video! I've been running in my MAF zone for a few months now, but over the last month, I've been trying more runs at a lower intensity, 10-15 beats less than my max MAF HR. This lower range is closer to my calculated zone 2 using (220-age) * 60-70%. Not sure if these runs are too slow, but they feel great! Curious to see how it goes for you.

@AverageRunningPT

4 жыл бұрын

I will be giving updates along the way.

I resonated with your talk about jumping zone 2 where walking outs you in zone 1 and jogging outs you clearly over zone 2. I have been more using the MAP formula in an attempt to stay in the top end of what should still be my aerobic zone. What are your thoughts on using bike riding as a complementary strategy to build a tru zone 2. I shoot to run 3 days per week and ride at least 2 days. I find I can keep my heart rate in zone 2 much easier on my bike which should be building my aerobic capacity which I am thinking will translate into my running over time.

I've added one tempo run once a week or so. I'm probably going to go back to strict MAF training to continue to build my base. Especially since there are no races to really train for right now.

@AverageRunningPT

4 жыл бұрын

How long have you been doing the tempo work? I will be curious to know how you feel going back to just MAF.

Same thing with me. I am 65. I am using Garmin calculated LTHR for my zone calculations. We need to ignore formulas and age. Just rely on LTHR.

@AverageRunningPT

3 жыл бұрын

While it may be more accurate, many average runners don't need their data to be that precise.

Great video

@AverageRunningPT

3 жыл бұрын

Thanks!

Awesome video, thanks, this is the issue I've been dealing with for the last few days or week..... If I go for a very slow running, I am barely within MAF zone. Zone 2 just about a 20% of the entire time. 80% on MAF zone To be completely honest, I've tried zone 2, but 20% is the most I've been able (without walking, and I dont want to walk) When I began, even MAF seemed imposible. At the moment, MAF is totally possible for 6,7km, possibly I walk once or twice for 1 minute or so. im loving MAF, but my goal is Zone 2, no hurries

@AverageRunningPT

2 жыл бұрын

Great! Keep working at it!

That's interesting. I have a high heart rate when I exercise, often leaving me wiped out after a run. So I've been trying to improve my aerobic base. But I have the exact opposite problem as you. I am 50, so my MAF is 130. My change from walk to jog shoots me up to about that max MAF rate, so it's hard to stay below. I determined my 80/20 Zone 2 using the LTHR test, i.e. by running fastest pace I could sustain for 30 mins. That got me 162, and Zone 2 is 81-90% of that. So my Zone 2 range is 131-146, a bit higher than MAF, but the high end seems too high -- I was previously running with HR around 145-150 and was feeling wiped out. So I will stick to my MAF runs for awhile to improve aerobic base before switching to 80/20 and using the low end of Zone 2 for the 80% of my training.

The major problem with either method is they don't work beyond about 35 or 40. At 61, my MAF number is 119 or 124 (I've been running at a fairly high age group level for 7 years. The 180 - age is purely arbitrary, even the creator suggested this I use 205 - (age x 0.6), which gives me a max hr of 170. My MAF number then becomes 135, which allows me to run slowly, with an occasional walk, particularly on hills. Zone 2 would mean walking only. That's of no benefit to me at all. When I am in peak marathon/ultra fitness, I can run at around 5 to 5:10 per km for 30km with sn average hr of 135 to 140. Why would I want to limitbmy training to walking only?

@AverageRunningPT

3 жыл бұрын

I have never said that MAF is for all people. And I have learned a lot about HR training just since making this video. I believe that it is beneficial, but can certainly be more personalized.

@alancraig3756

3 жыл бұрын

There are some other ways that might work better for you. If you look up Hadd's "One Approach to Distance Running", he basically recommends using your actual max heart rate minus 50. There's also a recommended test if you don't know your max. My max is around 195 and any long run below 160 feels really easy. Hadd's method has me keeping it at or below 145, which is incredibly easy. The 80/20 program suggests using a percentage of your lactate threshold heart rate, which can improve with training. I think there's a lot of benefit to MAF and low heart rate training. But I also think the 180-age formula is pretty generic and doesn't fit everyone.

MAF and Zone 2 running is great for injury prevention and consistent mileage👍

@AverageRunningPT

4 жыл бұрын

That’s the ultimate goal. Keep running injury free!

MAF tends to fail for older runners like me. At 65, my MAF works out to be 115 which I would find pretty hard to run at. Zone 2 using HRR works out a lot better for me.

@johngriffin3887

Жыл бұрын

At 70 mine is 110. My slow run comfort where running form is good, is 122-134.

@johngriffin3887

Жыл бұрын

Using HRR method, I get 124-138 which fits with my low effort good form HR, 122-134

I think this is why I made a ton of speed gains after a year of doing incline walking on the treadmill.

@AverageRunningPT

3 жыл бұрын

Yes! That and incline walking is a sneaky way to gain a lot of strength in a gentle way. Nice work!

ive been a runner for like 2 years now, but I never took training seriously. Do you recommend strictly doing Maffetone training for a few months or do more 80/20 running and do 80% of maffetone training w 20% speedwork/tempo runs?

Really interesting explanation because you are talking 2 ways to calculate heart rate which are not personalised. I hadn't heard about jumping through Zone 2 which I found intriguing. The Maffetone number really does seem to work. The 220 minus age seems to work roughly for you but the 60 to 70 doesn't as you say these are just numbers that are divisible by 10. I would be interested to know your resting heart rate and compare Karvonen formula with 220 minus age and since this video is old how much fitter you have become. Ultimately I have found it is better to use experience and go by feel. Maf and Zone 2 are gentle, relaxed running where you can talk comfortably in full sentences. I always make better progress when i run naked!

I started MAF training 6 month ago, and can't even run/jog... my walking heart rate was around 100 and when I start to jog at 7km/h like about 5-10 minutes, my heart rate spike up to 140+ and keep increasing if I didn't slow down. I was really frustrated back then, but I keep doing it.. walking and jogging interval.. and now I can jog at 8km/h with avg HR of 136 bpm..

@AverageRunningPT

3 жыл бұрын

Patience is so important here. Many people don't stick with it long enough to realize the results. Well done!

@danielsepulveda912

3 жыл бұрын

I started jogging 2 months ago @ 135 bpm feeling as fast as a turtle but last 2 weeks I just noticed I currently surpass most of the people that go to the same park for jogging, I realized how important is to build endurance in the muscles and the heart

@yiyang5693

2 жыл бұрын

Wow, that’s great to know! I just did MAF for the first time today, starting at 7km/hr, and then had to go down to 6.3, but I dint have to walk. Felt like I could run a marathon at this pace… I will stick to this training for 6 months as well and see if I can get back to 8km/hr at low HR. But I’ll do 1-2 tabata trainings per week, just to make sure that I still do high intensive workouts. Did you quit hard workouts altogether during MAF training?

On me it's pretty accurate. 180-40=140bpm minus 5 beats correction = MAF 135bpm In my latest laboratory lactate performance test came out that my AErobic threshold must be around 127-128. So then with my MAF number 135 I'd do the runs in the range of 125-135.