I really enjoyed your video! I am 7 months into MAF. I’m 55. It took 6 months to really see the benefits. It’s worth it. Running is so much better. Keep up the good work!

@stevez3332

Жыл бұрын

still at it? How has it gone since then?

@regularguy3202

Жыл бұрын

@@stevez3332 no. I quit doing it. I got bored with it and ended up going back to running how I feel. My fast times are long behind me. Are you doing it?

@stevez3332

Жыл бұрын

Trying it out but prob the wrong time of year to do so here in FL any benefits I see will disappear as the temps keep rising

@regularguy3202

Жыл бұрын

@@stevez3332 True. I did it for about 6 months. It’s basically long slow distance. I should have done more of that kind of running as a high school and college runner. Back then we ran even easy runs hard. I can see it being great for base building and such. Good luck to your running!

@user-ur4lv4zh4h

4 ай бұрын

@@regularguy3202 Yup! I learnt from it to build up a slow base, after a while you go on feel and fast when you want. I don't want to analyse MAF and what works and what not. And testing..done enough testing back in the days.

Dedication is key and you seem to have tons of it! Always interesting videos. Bravo!

It's like watching the season finale of your favorite TV series

Saying "please" to your dog, I like your politeness

Lokithor that is exactly what I was thinking. I'm in FL running in super high heat and have noticed a huge impact on my pace compared to Ohio in March!

Cool video. Strong ideas, clear communication. Thanks.

@kofuzi

2 жыл бұрын

thank you!

Those are some pretty good results, well done. I didn´t know you were still doing MAF, glad to learn you´re still at it. I haven´t done a MAF test since Feb. I planned to but then the track closed during the lock down a few days before my March test and then we moved house. There´s a local track here that´s open but I´m waiting until October before I do the MAF test, it´s much warmer and more humid during the summer and I don´t want to get bummed out if the results aren´t what I´m hoping for (when are they ever!?)

Yo! Great update! I started MAF about a month ago. Started out with 12-14 min/mile. One month in, starting to now see sub 12 min. Hoping to avg sub 10 by the end of the year.

@VietBotPDX

3 жыл бұрын

yeah i'm still at around 11 min/miles and i'm about 4 months in

@kennhwang4188

3 жыл бұрын

I'm about 2-3 weeks in, and the 11min miles are hard to swallow, but the runs are really enjoyable. I'm seeing things on the trails and roads that I've never noticed before😂

@citrix123

2 жыл бұрын

Guys once a week add in one hill repeat find an incline not too steep. And do one minute run two minutes rest and do this couple of times, not only will you still get maf results but also watch your pace get faster 😊

@Zar4thustr4

2 жыл бұрын

How is it going? : )

@dylan-cj1cg

Жыл бұрын

Yeah how’s it going

Thanks, Kofuiz for sharing your take on HR training(MAF and 80/20) over the last few days. I find this stuff very interesting, helpful, and is adding to my running experience in a very positive way. I am sure many people feel the same as i do.

@michaelfgny1664

3 жыл бұрын

It works brother , ive started to reapply it to my training and I’m back at a upswing and regaining fitness I loss during covid season started

Thanks for doing this!

The metaracers are looking good👍

Thank you for your input.

For me the MAF Training taught me how to learn to run slower, control breathing and heart rate. Because I can now control my breathing and heart rate even at fast paces😁

@errgo2713

3 жыл бұрын

That's called "jogging". Maffetone thinks he invented it.

@omarlazo5191

3 жыл бұрын

Does it really works? I means... does it help us to lower bpm and run faster n longer with still low bpm?

@ThatRunningGuy

3 жыл бұрын

@@omarlazo5191 yes if definitely works👍 Just takes a bit of time and patience

@omarlazo5191

3 жыл бұрын

I will try it for the next 3 months... 3x week, 1h long.... somethimg like this could be ok? Or could u recommend other way?

@ThatRunningGuy

3 жыл бұрын

@@omarlazo5191 that should be fine, what ever you can fit in. 4 x shorter runs would probably be better then 3 x long

How about weather, that certainly affects HR a lot, specifically Temperature and Humidity.

@RunMissouri

4 жыл бұрын

exactly, great results Mike!

@wdwebb

4 жыл бұрын

My thoughts as well. From what I see on Strava it was 61F and High humidity on this MAF test. I would take these numbers and discount them by at least 3% - maybe 5%. I would say these results today are much better than March when it was probably almost ideal conditions.

@RunningOtaku

3 жыл бұрын

I was thinking the same thing. Comparing the heat index for the 3 tests would add a bit more color.

@brunocassettari

3 жыл бұрын

I was going to mention the same thing. Temperature/humidity play a significant role on Heart training (actually on any type of training)...

@KGVB757

3 жыл бұрын

I’d kill for the weather he has up there; *weeps from the wet, sticky, hot south*

Marked improvement. Quite sure this will help u in your race preparation next year.

Temperature plays a huge role in determining your heart rate. I started MAF training 2 weeks ago with 8:07min/km (13min/mile) and I'm now down to 7-7:20min/km (~11:20min/mile) which was much faster progress than I was expecting. Just the other day I went for a run when it was cold and raining and i was running 5:40min/km (9min/mile) at my MAF heart rate which i attribute soley to the conditions. I think this is one of the biggest reasons that people get either seemingly stangnant or vastly variable results from their tests.

@kleitosaliagas5668

3 жыл бұрын

Can I ask how many kilometers per week you were doing?

@blakefellew9062

3 жыл бұрын

@@kleitosaliagas5668 In the 25-35km per week range

@blakefellew9062

3 жыл бұрын

As a bit of an update, I have been continuing since this post but my mileage has fluctuated quite a bit (Probably only averaging 15km a week some months). I've progressed down to 6:10-6:45. I do believe that I could progress faster with some more frequent high intensity work. I always find that I perform better in the MAF runs that immediately follow a tempo run or interval session

@sukeshsubaharan4324

2 жыл бұрын

It's crazy how you dropped your pace like that! Well done! I did my third run today (6 days in), already dropped 20 seconds (8:44min to 8:24min/km). Your comment gives me hope, makes me wanna stick to the plan. Thanks! Hope you are running well.

@videoforum4047

Жыл бұрын

1 year into it and still running the same 8:00min/km at my aerobic threshold of 153hr (i did lab test). Literally 1 year and no progress WTF

Great to see you trying these different approaches Kofuzi. Would also be interesting to see if you’re top end/5K speed has changed at all over the course of the 9 months. My guess is that you’ll increase both your MAF and your 5K pace following the 80/20 method. Also wonder if you’ll enjoy running more when you can vary your pace - I think I definitely do 🤔. Best of luck with it.

wow extremely good performance.

Personally, I started training with MAF and also kept a look at my HR at the end of a few all-out 5k races and calculated the HR range from 60% to 75% and usually train in that zone most of the time, never allowing myself to go over 80% on easy days and I found it overlaps with MAF without the nagging vibrations from my watch. I think it all boils down to truly finding your aerobic zone and what I don't like about this approach is that you run the risk to get too fixated with the numbers, which in turn vary as you get fatigued, older, the temperatures go up and down, the humidy, the wind, the elevation LOL it's all a big mess. Besides, all of these are moving targets. As we age, our max HR goes down and frankly the idea of "removing a beat" on my birthday is depressing as hell. I'd rather look at % rather than actual bpm, but that's just me.

Nice! I got really into MAF a couple years ago when I started running. Now I’m vegan / have a soft spot for oreos so the super low sugar MAF diet is almost impossible for me, but I basically just try to eat minimal sugar. Now my Aerobic Thresh is 152 and kind of like you I generally do 2-3 runs a week averaging high 140s. So I just make sure I’m doing a couple workouts a week according to MAF and I think over the years that’s been a productive way to incorporate it without going “full MAF” haha. Long term there seriously is no downside from what I know. Awesome video! 👍🏼

@pabsistaken

3 жыл бұрын

Kyle McCue I like this approach. Seems like a very nice balance.

@fastinradfordable

2 жыл бұрын

Saccharine is derived from coal tar

Just wanted to share a perspective from a professional running coach: you're on the right path. MAF is simply the gateway to true easy running. There are 2 types of low aerobic that you'll need to employ: Recovery and Easy. MAF target would be the "ceiling" for easy running whereas recovery is lower down toward 70-75% HRmax. If you want to see both your MAF numbers get better and your racing to get better you'll need to incorporate the 80/20 for sure. The higher aerobic work, especially at LT but also up toward VO2max will allow your heart to become stronger (I'm oversimplifying) which will help with the ejection per heart beat which lowers HR at given aerobic demands (and of course you'll see your fitness skyrocket).

@kofuzi

3 жыл бұрын

i appreciate the insight. thank you

@rc3900

3 жыл бұрын

@@kofuzi no doubt man, keep up the good work, enjoy seeing your progress from time to time. Actually stumbled on your channel via Zwift content randomly.

@SamsaraRevolves

2 жыл бұрын

What do you do when your MAF HR and 70-75% of max HR are the same?

@rc3900

2 жыл бұрын

@@SamsaraRevolves if you know your true max HR (not from a calculation), then you should base MAF off of 80% HRmax

@SamsaraRevolves

2 жыл бұрын

@@rc3900 thanks. That is almost 20 bpm higher than 180 - my age. Surprisingly high. It's high zone 2 even when using other calculations.

Great vid! I just look and go by loose zones (130-140 truly EZ, 140-150 standard run, avoiding gray zone up until 160-up, which is threshold and above). I work within those zones to train...the Garmin isn't the most accurate but I use it as a loose guide.

Its been a hot July here in Canada, hitting 40 degrees Celsius on a number of occasions; my heart rate was significantly higher in the heat and I got tired faster.

If you have the option to, I would def consider to run it at a track next time. Think about the energy loss you experience in the toe off, while running on crushed gravel. Nice job tho!

Adjusted for heat, those Mar/Aug numbers track. Lookin good.

@kofuzi

4 жыл бұрын

Perhaps. Weather was pretty balmy on this day. About 60F.

@bartonstanleydavid

4 жыл бұрын

@@kofuzi Guess Iowa is a little cooler than here in TX. Incidentally, my best friend is from Guttenberg and filmed a music vid there. Might see some familiar sites. kzread.info/dash/bejne/paiDpKuAnqW2dtY.html

@ryanpawley

3 жыл бұрын

@@kofuzi was it more humid?

Good Morning!

I like to see month by month my Stryd power and HR correlation. That’s more accurate when you have a lot of rolling hills around like I do. Pace becomes irrelevant when you are climbing or descending

Spent some time with Running in the heat condition (afternoon run) will get you more better MAF results and faster. That's what I found in my running experience..

I get confused with miles because I'm so used to using kilometers

@pairsay

3 жыл бұрын

5 miles is 8km , 1km is 0.62 miles , 5km is 3.1 miles

@dcdno_one2393

2 жыл бұрын

It's the speed we don't convert mentally. We are used to minutes per km.

One thing you didn't mention about the difference in your test results is the weather difference on each test day. I find that hot and humid weather really affects my heart rate.

Man I have tried MAF but just get so bored. Get the reasoning but had to switch to 80/20 method and if I feel good just go for it. Running on pure feel has been nice since there is no races coming up

wow last mile!

My heart rate is remarkably higher at higher temperature using exactly same pace but I'm averaging these things to follow my progress not analysing just single test.

I would be interested to see what your Stryd Power numbers correlate to MAF paces for each test. In theory there should be some similarities -or maybe it is another view in your efficiency?

I just run at a particular pace now and I have an average HR of 145 to 140. Hilly course also increase the heart rate.

Cool to hear your more realistic view on MAF. A lot of people tend to mix things up, when it comes to MAF. But I feel like you pretty much nailed it👍 Definitely strong results. But as you shortly addressed, MAF-Tests should be done at the same conditions, to be comparable. I think if you would repeat that on a track, your results would be even more impressive.😃

Great video!

Have you considered the weather as a factor? I imagine December and March were much colder than August?

After you mentioned that your MAF, in racing shoes, produced better results? I took my most efficient race shoes, the Carbon X, on a 3 mile MAF and it came out a full minute faster than my 3 mile runs had been! This week or any weeks since I’ve started. I think Hokah undersold themselves by suggesting 10% boost in running economy. They are the only carbon shoes not designed for launch, but rather to reinforce their meta rocker for better efficiency and roll-off. I had already been using a pair of Zoom Fly 3s with no such result.

Looks like you have a Stryd. Just wondering if you find your Z1 in Stryd lines up with your MAF rate. Mine do.

The temps this time are way higher and will impact

Day 6 currently. 180 bpm for 3 miles at 8.20-8.40 pace. It is crazy what you do.

@kofuzi

Жыл бұрын

Unless that is your 5k PB pace, it might indicate an inaccurate HR reading

New to MAF - should all runs be at your MAF HR, or can they be below. For example: If my MAF HR is 136 is this what my HR should be at for the whole run, or can it be 5%, 10%, 15% lower and still get the same MAF training affect? Thanks.

Dont forget the temperature can be huge factor in these tests!

@19Kamau79

3 жыл бұрын

Yes, I remember having session in Doha, Qatar and North Cape of Norway ☺️ both locations no chance of going not by feel.

Funny that you should post this. I just finished chapter 4 in Maffetone's "The Big Book of Endurance Training and Racing" today - which discusses the MAF test. It says that the first mile should always be the fastest and the last mile the slowest (p.81). What do you attribute your later miles being faster than your first mile to?

@calebpotts8648

3 жыл бұрын

@@ErrorMoose So you are saying he needs to warm up more before a MAF test?

@kofuzi - Sounds, and looks, like you’re right on target for your long range goals ... you have great patience ..... congratulations ! Curious what your HR was when you first started MAF running .... wasn’t it a good bit slower while targeting 140ish bmp ? Seems like I remember a video where you were commenting about almost having to walk at times .... or am I thinking of someone else??? Thanks

@kofuzi

4 жыл бұрын

I was always targeting 145bpm, but it was seemingly impossible to stay in that range. I did a lot of walking in the first couple weeks.

@garysailors

4 жыл бұрын

kofuzi just don’t think I have the patience for that. At 56 my target HR is like 125-130 and a power walk puts me at 120....I want to run!

@plox2030

3 жыл бұрын

@@garysailors Please don't waste your time with Maffetone training (like I did for 3 months). However, it is important to set your heart rate zones correctly, but do this scientifically instead: do a max HR test to determine your specific zones. After that the bulk (but not all, contra Maffetone) of your runs should be easy/Z2 - this will most likely be above what Maffetone's very arbitrary 180-age formula will allow you. You can and should run! Enjoy!

I've been trying this for a week now on a treadmill, I'm not a runner but I have been playing football for the last 10 years twice a week and then the occasional run. My hr should be 134-144 but my hr goes past 144 on 15 minute mile? I can walk at that pace, so I keep it on that level and slow jog for 5 mins walk for a min for a hour, it doesn't even feel like a workout???

1 year of maffetone, did lactate running test so I know my aerobic threshold levels and been running easy for over a year. No progress, I do 1 speed work every week and eat quite alot. Can literally run the same pace (8:00/km) at the same heart rate. Frustrated and dont know what to do.

Did I miss it or did you not explain what Maffetone training is and how to do it?

Would love to hear you talk about the importance of diaphragm breathing...I see so many runners breathing through their mouths.....no bueno. Words of Wisdom: “The dog is fine where he is.” 😂❤️😂

@kofuzi

3 жыл бұрын

I’ve talked before about how I will emphasize a full and deep breath as part of a quartet pair of strides or every tenth pair of strides. But I generally don’t talk too much about breathing rhythms unless asked about what I do.

Did you calculate in the different temperatures of your MAF tests. Other than pace, temperature is the #1 predictor of heart rate. If your August 2020 MAF test was at a much higher temperature than your March MAF test, that would skew the result.

@posner2

4 жыл бұрын

I came to the comments to make the exact same point.

@lokithor9905

4 жыл бұрын

@@posner2 Great minds think alike.

How do I figure out the method for determining what my grades pace converts to on Strava?

I just did my first MAF run and I could not stay under the max hr (146) without having to speed walk. It ended up being a shuffle run averaging about 165 bpm. What should I do

I don't do MAF tests because in order for me to actually have reliable data I should be doing MAF only (I'm not) and all the other factors should be the same. I prefer to look at trends rather than single tests

I bet when it cools off in the fall you average 7:30 per mile.

@kofuzi

4 жыл бұрын

I’d love to be at that range in the fall, but the temps this week are wonderfully balmy. It was about 60 degrees for this run.

@Deadbuck73

3 жыл бұрын

kofuzi I find that once summer comes with heat/humidity my running paces and heart rates go up... even if you get a nice day mixed in to an otherwise heatwave for two weeks or more you’re not gonna see a huge difference... but as temps and humidity settle back down your body will readjust...

The MAF number becomes ridiculously low the older you get. At 61, my number is 119. But when I worked it out using a more modern method, 205 - (age x 0.6) it becomes 135, which is clise to what my average hr is for my easy runs when I'm running 80-100km per week (remember I'm 61). I think the MAF number becomes problematic beyond 35 or 40, but beyong 60 it's ridiculous, which doesn't mean the method is, just the 180-age.

@kofuzi

3 жыл бұрын

imagine if you were 15 years old

@htmonaro1969

3 жыл бұрын

@@kofuzi I guess that's my point. My son is 20 and 160 would be high for him on an easy day (his hr would be more like 150) but for me it would be more like 135, where as it should be 120. I would spend most of my 'run' walking, which would defeat the purpose of my training. It's my understanding the MAF hr number is based on the 220-age, which is an arbitrary number. My more accurate max hr is around 170, not 160. This become 135 rather than 120 for the MAF number. Then too, the training adaptations in only running slow, even for a marathoner and ultramarathoner like me is limited. I do a lot less fast running than I used to when I was in my 20s, but I still do some, even if it is only 4-6 strides at the end of an easy run

Hey Kofuzi, in MAF training how hard do you race at? Specifically 1/2 marathon distance?

@derricklau8990

3 жыл бұрын

I would like to know this too. In his book, Dr only mentioned a slightly higher heart beat during racing.

@rzqmkhrz

2 жыл бұрын

forget about heart rate during race

I love your videos, but wouldn’t a more accurate measurement be comparing your power output from your Stryd power meter at a given heart rate for the different sessions? I bring this up because here in southern Texas, my pace in December versus March versus August varies drastically at the same heart rate due to weather differences. Here in August, even if I leave early in the morning, the temperatures are mid 70s with humidity in the 90s. In March I’m easily a full minute faster due to 40 degree temps with humidity cut by more than 50%. Just last week I left for a run at 9:00 p.m. and got the Garmin Toasty award (given for runs where the temp is over 100 degrees. Yes, 9:00 at night! I hope you don’t look at this as me saying anything negative about your video, because trust me, I’m not. I’m a big fan and watch nearly everything you produce. Just trying to see if I can offer up a better way to measure the gains you’re making with your Maffetone training.

@kofuzi

4 жыл бұрын

It’s an interesting idea. I overall like the idea of an HR to Power correlation. It would be like an efficiency rating of output (W) per input (HR). It could account for applied variances in temp, altitude, humidity, and grade. (And even wind, if you had the wind sensitive stryd). Let me go back and do the math on that.

Can someone benefit of MAF without loosing fitness following it only between training blocks? For instance, during winter after a fall A Race before starting training for following Spring/Summer A Race?

Hi Kofuzi...I've really enjoyed your journey with the Maffetone method and I've learned a lot about it from you and guys like Floris. However, most of the focus I've seen on KZread has been around the marathon distance and shorter...I wonder if there's a benefit to using Maffetone for ultra distances? I'm the kind of runner who might become very frustrated with the methodology...so, basically, my question is "is aerobic function the same as endurance or are they unrelated?" I ask because I experience a big endurance boost by training quite fast over time (more than most people would recommend) and then slowing it down into a comfort zone for the longer stuff. I like to run on feel and ease of breathing, so my slow paces tend to look like they're too fast for most people, yet they feel very easy to me. Is there any light you could shed for me based on your experience and running knowledge? Thanks Kofuzi! Stay strong...

@antonovsyannikov7404

3 жыл бұрын

hi, brother. Your question is not for me but feel the need to reply as i read it. You can find Zach Bitter podcast with Phil Maffetone and they discuss interesting for you topic. Zach is 100mile record holder and 24hr also. So the short answer is YES there is a benefit to using MAF for ultra)

@dom_leary

2 жыл бұрын

I'm way late to the party here but I'd expect it to be more relevant to ultra running because particularly with the pure Maffetone method with low carb diet it encourages fat adaptation which you'd rely on more during a long ultra.

No hills? What shoes did u use?

Kofuzi what would you say it’s the best way to handle cardiac drift when it occurs during the your run? Does it go away as you progress or is there anything you do to deal with it?

@ericlancaster2889

3 жыл бұрын

It will decrease as your fitness increases, but it won't go away. Best thing to do is just slow down, and add volume to your training.

All good man. The only problem is the use of the imperial system in your measurements… use metric system, is universal, scientific, and you don’t exclude anybody.

@kofuzi

2 жыл бұрын

my apologies to anyone who feels excluded

can some one explain to me why his times are reducing on a per mile basis?.. Shouldn't with all conditions the same and running at same heart rate your times get longer?..

What was that awesome intro music number? Anyone knows?

Didnt hear u mention this but im sure you can look on your garmin i am gonna assume your August run was much hotter than dec or march thus upping the HR?

@kofuzi

Жыл бұрын

true

do you take Buddy with you on MAF runs?

I just started MAF I run at a pace of 14min/mile. feels too slow should I up my pace I always felt I have a higher HR compared to my running buddies.

Great video and information. How many miles/ minutes per week does one need to run for this method to be effective? Should you run 40 minutes/ day, 3 days/ wk. What is a good example?

@kofuzi

4 жыл бұрын

That’s a great question that I’m not sure there’s a short answer for. I kept running the same mileage at first, and it just took so incredibly long because my running was so slow at that time. I would consider running the same amount of time per run or per week. I think that would be effective. Keep in mind that this type of training takes a while to adjust to.

@andrewsuen6986

3 жыл бұрын

Gradually build up your time just like most suggest regarding mileage. I feel like one thing that is always neglected is that a beginner runner should always go off of training time (especially with MAF). As a beginner, if you start off with a MAF pace @ 10 min/mile. How are you going to run 60 miles a week? By running 10 hours a week? For a beginner I don't think this is practical or safe. Or if you're at a MAF pace @ 12 min/mile = 12 hours of running to reach 60 miles?

Do you use a heart rate strap for MAF

Do i need to do the same place and weather condition when i Test? Coz my first day was at a Hot weather...

I have recently found HR to be incredibly unreliable and the data chip and change from run to run. Will be interested to see how you continue to progress, on the face of it tho, great results! 👍🏼

@kofuzi

3 жыл бұрын

i had a lot of issues when trying to use only a watch for HR. once i switched to an external HR monitor (chest strap or arm band), my results became more consistent

@pabsistaken

3 жыл бұрын

kofuzi Yes - I swapped to the Garmin Chest Strap but still find there’s one too many variables for my liking. Your progress is encouraging me to perhaps give it another shot in the near future. Great progress for the same cardiac effort! You must be happy.

Anyone else seeing that white spot in the middle of the screen? I thought it was my device, but it’s there no matter what size the video is set to.

@oceaniccurrents

3 жыл бұрын

Nope

@justinpaynter3140

3 жыл бұрын

Yes, I noticed it after reading your comment. Right around his neck.

@slodogg

3 жыл бұрын

Yep! Hopefully that camera doesn’t have a dead pixel already!!

@oceaniccurrents

3 жыл бұрын

Ok I see it now. I would have never noticed that lol

What heart rate monitor and watch do you use?

This is why you need to do the MAF test on the track, otherwise there's too many variables that can mess up the test.

@sylvainbauge

3 жыл бұрын

Same shoes is important too. If you do one test in trainers and another in carbon plated shoes, you remove another variable. I had my fastest test with the Peg Turbos because they are lighter than my normal Pegs. If I did the test with Vaporflys, I wouldn't know how much of the improvement was from fitness and how much was from the carbon plate.

According to my understanding the MAF number is like the threshold between the zone in which your metabolism gains more energy from the fat and the zone in which the share of carbs is getting more importance. So the MAF number is the number you never should exceed in your day by day Training and be the aim to run at this number. You should run way below that MAF number. (I am now starting my MAF guided Training at the same age you were when you started with it). So my number is also 140. But I discount 5 beats for a 135 Number. Example: in my first mile i average mostly a low 120-ish number. And the following miles around 130. Becoz take 135 as a limit to not surpass.

@dominikschrott7412

9 ай бұрын

But the MAF Test is meant to run 5mi at your MAF HR. So you know what pace +/- relates to that fat/carb metabolism threshold. The aim of low intensity training is to increase this threshold. To run faster but still using fat metabolism energy.

MAF tests should be done on the same surface on the same course thats why your numbers are different

Hi, great video. I am a 40 years old Chinese and found your content very interesting. Might i ask your maximum heart rate is?

@kofuzi

2 жыл бұрын

I have not had it tested in a lab. I suspect it is around 181

I have tried MAF training for 10 weeks and saw zero progress. It’s quite frustrating 😞. But I will go on as there are no races coming up...

@19JSC92

3 жыл бұрын

It seems like a good way to train with no races in the near future but if you're chasing a PB it's worthless, to put it simply: to race fast, you need to put some fast running into your training.

@shaungroen

3 жыл бұрын

A lot of people regress at first. You have to give it time. I’d suggest stick with it a minimum of 3 months before changing (and really be honest with hr/pace, bc it’s hard to slow down enough at first). It’s also helpful to journal your runs. you see the run stats differently and over a bigger timeframe. The speed comes eventually. he’s 9+ months and over 700 mi in.

Yeah I just have my HR watch sensor turned off and as long as I’m not fainting or dying and can breathe it’s all good. Bill Rodgers and Frank shorter didn’t have them yolo

Interesting, but it would be a much fairer comparison on yourself if it was on a track, similar weather and same shoes. Surprised your MAF isn't better given your marathon PB

👍🏼

Sir, can I do this for km.? Mark my stats per km.for 8 km.instead of per mile? We are more km.here in the Philippines. For kind guidance.

@kofuzi

3 жыл бұрын

of course

Mate, I started MAFing around the same time as you. Dont see the point of the MAF test either as most of my runs are as close to my MAF hr effort as possible. Started around 9.40, but its down to around 8.10 per mile now. Recon I'll get quicker in the Autumn when it cools down.

@ericlancaster2889

3 жыл бұрын

I started out doing MAF tests specifically, but now I just compare courses from my past to present (road and trail), much easier.

@alangray8952

3 жыл бұрын

@@ericlancaster2889 👍think its decent to compare effort on routes

Did you drink coffee before your run?

Did it help u

No way i could do this, id have to walk to keep my HR in the Maf zone

@Ottakazi

2 жыл бұрын

That's the beauty of it! The whole point is to stay in your MAF zone, not the speed of your run. So if walking gets you into the MAF zone then that's exactly where you should stay. And overtime, you will get better

I want to start doing MAF training, I didn't really watch my heartrate other than with my fitbit. I don't have a ton of $$ to spend on gear, but does anybody have a recommendation of how I get notified when I reach my heartrate without having to check my watch every other minute?

@kofuzi

Жыл бұрын

I don’t know whether Fitbit has heart rate zone alarms

@TayaYoung04

Жыл бұрын

@@kofuzi is there a smart watch or other product you recommend? i am willing to invest a little bit. the fitbit i have does not give me alarms (it only alarms when i am inactive, which is very useless while running)

I can’t get my HR down to 130 BPM without having to walk at times of course my elevation change is 250 feet.

@English.runner.en.Espana

3 жыл бұрын

keep going

May i ask if we can use AVG HR to achieve MAF HR or must not exceed MAF HR at any point of time during running. Thanks 🙏

@kofuzi

3 жыл бұрын

think of it like a speed limit. don't go over, if you can help it.

I use metric here, can I do MAF training for just only 5km? (not 5 mile)

@jazzjingjing

3 жыл бұрын

I do the test in km. That's okay too.

Acoording to Maffetone the pace should decrease due to fatigue. You got faster with each mile.

@kofuzi

Жыл бұрын

🤷🏻‍♂️

@Dirtydreamer2023

Жыл бұрын

I noticed then that you basically increased elevation with each mile, so it made sense for me after. 😊

2+2 is 4 -1 that's 3 QUICK MAFS!

kofuzi, thanks a bunch for sharing your experience. I'm about 30 days into my MAF and things are going well. But one odd/annoying thing I've noticed is inconsistency with heart rate relative to pace/breathing. My first mile or two can be around 150 (my MAF # is 122) at a slow pace, and at times I'll pick up the pace, which doesn't change my heart rate (definitely changes my breathing) and then will drop back to slower pace and that usually does the trick to drop my heart rate. So, early on (and sometimes throughout) a run, heart rate and exertion don't match. Is this because I'm still early into it? Apologies if this is too long winded (pun intended).

@85parrot

Жыл бұрын

it might be that you need a longer warm up. walk, brisk walk ending at a very gentle jog over 15mins before actually starting your run might help stabilise things

@scottcampbell3973

Жыл бұрын

@@85parrot Thanks for your response. It turns out, the problem was my watch. It was erratic because it wasn't tight enough and needed to rest on the inside of my write instead of the outside. Things have stabilized......not I'm just waiting to see more progress. It's been almost 3 months and I'm getting antsy 🤨

I always hated MAF tests when I was in school. I never did very well in english, eifer 🤔

@kofuzi

3 жыл бұрын

nicely done

@damianreid2452

3 жыл бұрын

Naturally - you were too slow.

In my opinion you take hit self too serious ... you should smile more and notice the holistic part of MAFF Method .. talks more serious the nutrition, oxidize fat, good sleep, avoid stress .. MAFF method is not only about low heart rate but a life style ... when you get there refunding stress and having more fun ... you will get the results

I don’t believe in MAF - it’s good for someone that never ran or doesn’t have a base. Also the fact that you are slowing down on each mile it’s going against the progression where you should get faster every mile

@siemniak

Жыл бұрын

i don't know saw a guy on youtube doing this maf shit and he definetly can run. Goggins also uses this shit.

Thanks for being a MAF guinea pig. I have to say I find the MAF test a bit intriguing. You are supposed to run at MAF HR / Aerobic threshold and watch your pace decrease over time. Yet Science and real world results (like the under 2 hour record) would suggest you can run at Anaerobic Threshold for an hour if not more with stable heart rate and pace. Seeing your pace decrease at MAF HR to me is just a sign of being very unfit (aerobically), that really is the only explanation. You see the opposite, pace increasing, to me this suggests that perhaps your MAF HR is not set high enough. Any thoughts?

It's impossible to compare winter and warm summer runs with HR. :-) Too many variables. There are also no races or challenges which would require one to run a distance under certain heart rate. Why doing a test which doesn't translate into real performance? In my opinion there are established tests like CP or 5/10k TT which are superior indicators of training progression.

@kofuzi

4 жыл бұрын

I think it delivers reasonably meaningful data on what it is intending to measure. (Keep in mind that I’ve only done three of these while it is recommended that I have done about 9 of them by this point. Please also keep in mind that I mentioned specifically that I didn’t find these tests all that necessary).

My MAF is only 130 It is not easy to achieve 😅

@kofuzi

3 жыл бұрын

my MAF number is 144. my easy runs these days are around 135 now. it gets easier, but I started out doing a lot of run/walking