Maffetone Heart Rate Calculator

Maffetone Heart Rate (MAF) Calculator

Category A: Recovering from major illness, surgery, or on chronic medication. Category B: Injured, regressed in training, frequent colds/flu, or inconsistent training. Category C: Training consistently for at least 2 years without injury/problems. Category D: Training consistently for over 2 years with significant progress and no injury.

Your Results

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Beats Per Minute (BPM)

Note: This represents your maximum aerobic heart rate. For best results, train between this number and 10 beats below it.

Understanding the Maffetone Method (180 Formula)

The Maffetone Method, developed by Dr. Phil Maffetone, is a training strategy focused on building a strong aerobic base. By training at a specific "Maximum Aerobic Function" (MAF) heart rate, you teach your body to burn fat more efficiently as a primary fuel source while reducing the stress and inflammation associated with high-intensity anaerobic training.

How the 180 Formula Works

The core of the Maffetone Method is the 180 Formula. Unlike the standard "220 minus age" formula, which estimates maximum heart rate, the 180 formula identifies the peak heart rate at which you are still primarily using your aerobic system. The calculation is as follows:

1. Subtract your age from 180.
2. Modify this number based on your current health and fitness profile.

The Adjustment Categories

• Subtract 10: If you have a major illness, are recovering from surgery, or take regular medication.
• Subtract 5: If you are injured, have regressed in training, get frequent colds or flu, have allergies, or are a beginner/inconsistent trainer.
• Keep as is (0): If you have been training consistently for at least two years without any of the above problems.
• Add 5: If you have been training for more than two years without injury and have made significant competitive progress.

Example Calculation

If you are 40 years old and have been training consistently for three years without injuries:

1. 180 – 40 = 140 bpm.
2. Adjustment: No change (Category C).
3. MAF Heart Rate: 140 bpm.
4. Training Zone: 130 bpm to 140 bpm.

Why Train at This Rate?

Training above your MAF heart rate triggers a shift from fat-burning to sugar-burning (anaerobic). This increases the production of cortisol (the stress hormone) and lactic acid. By staying at or below your MAF limit, you develop the mitochondria in your slow-twitch muscle fibers, leading to better endurance, faster recovery times, and improved long-term health.