The Maffetone Method: Building Your Aerobic Engine
The Maffetone Method is a low-heart-rate training philosophy developed by Dr. Phil Maffetone. Its primary goal is to build a massive aerobic base, which is the foundation for endurance performance. By training predominantly at or below a specific heart rate, you teach your body to become efficient at burning fat for fuel, which preserves glycogen stores for higher-intensity efforts and significantly reduces the risk of overtraining and injury. ### The 180 Formula The cornerstone of the Maffetone Method is the "180 Formula," which calculates your Maximum Aerobic Function (MAF) heart rate. This is the heart rate you should not exceed during nearly all of your training sessions during the base-building phase. The basic formula is simple: **180 – Your Age = Base MAF Heart Rate** However, this base number needs to be adjusted to account for your individual health and fitness history to find your true MAF rate. ### Adjusting Your MAF Rate The following adjustments are crucial for determining an accurate and safe MAF heart rate. Be honest with yourself when selecting your category. * **Subtract 10:** If you are recovering from a major illness (heart disease, any operation, hospital stay, etc.) or are on any regular medication. * **Subtract 5:** If your training has been inconsistent or you have been injured, get sick more than twice a year, have allergies or asthma, or if your athletic performance has plateaued or is declining. * **No Change:** If you have been training consistently (at least four times weekly) for up to two years without any of the problems mentioned above. * **Add 5:** If you have been training consistently for more than two years without any of the problems mentioned above, AND have made progress in competition. ### How to Use Your MAF Rate Once you have calculated your MAF heart rate, this becomes the **maximum** heart rate for all your endurance training. Your training zone is effectively 10 beats below your MAF rate up to your MAF rate. For example, if your MAF rate is 145, your training zone is 135-145 bpm. The key is discipline. You must slow down—even walk—if your heart rate exceeds this number. Over time, as your aerobic system becomes more efficient, you will find you can run or cycle faster at the same MAF heart rate. This is the sign that your aerobic base is growing. Use the calculator below to find your personalized MAF heart rate and start building a stronger, healthier endurance foundation.Maffetone Method (MAF) Heart Rate Calculator
Recovering from major illness/surgery or on medication (-10)
Inconsistent training, injury-prone, frequently sick, or plateaued performance (-5)
Consistent training for up to 2 years with no major issues (No Change)
Consistent training for >2 years, no issues, AND improving in competition (+5)