Maffetone Heart Rate Calculation

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MAF 180 Heart Rate Calculator

Recovering from major illness or on medication Injured, inconsistent training, or frequent colds/flu Training regularly (4+ times/week) for up to 2 years without injury Training for 2+ years, making progress, no injuries

Your Results:

Maximum Aerobic Heart Rate: bpm

MAF Training Zone: bpm

To build your aerobic base, keep your heart rate between these two numbers during your workouts.

function calculateMAF() { var age = document.getElementById("mafAge").value; var adjustment = document.getElementById("mafCategory").value; var resultArea = document.getElementById("mafResultArea"); var maxHRDisplay = document.getElementById("maxAerobicHR"); var zoneDisplay = document.getElementById("mafZoneRange"); if (age === "" || age 110) { alert("Please enter a valid age."); return; } var baseHR = 180 – parseFloat(age); var finalMaxAerobicHR = baseHR + parseFloat(adjustment); var lowEndZone = finalMaxAerobicHR – 10; maxHRDisplay.innerText = finalMaxAerobicHR; zoneDisplay.innerText = lowEndZone + " – " + finalMaxAerobicHR; resultArea.style.display = "block"; }

Understanding the Maffetone Method and the 180 Formula

The Maffetone Method, developed by Dr. Phil Maffetone, is a training philosophy focused on building a powerful aerobic engine. Unlike traditional training methods that often emphasize high-intensity intervals, the MAF (Maximum Aerobic Function) approach prioritizes fat-burning and injury prevention by training at a specific heart rate threshold.

How the 180 Formula Works

The core of the Maffetone Method is the 180 Formula. It provides a simple way to calculate your maximum aerobic heart rate. This is the intensity at which your body transitions from primarily burning fat for fuel to burning sugar (glucose). By staying at or below this number, you develop your aerobic system, improve metabolic efficiency, and reduce systemic inflammation.

The Calculation Steps:

  1. Start with 180.
  2. Subtract your age. (180 – 30 = 150).
  3. Apply Category Adjustments:
    • Subtract 10: If you have or are recovering from a major illness or are on regular medication.
    • Subtract 5: If you are injured, have regressed in training, get more than two colds/flu per year, or have allergies.
    • No Change (0): If you have been training consistently for up to two years without any of the above problems.
    • Add 5: If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury.

Practical Examples

To see how the formula adjusts for health and fitness history, consider these three athletes, all aged 40:

  • Athlete A (Returning from surgery): Calculation: 180 – 40 = 140. Adjustment: -10. MAF Heart Rate: 130 bpm.
  • Athlete B (Regular Jogger, No Injuries): Calculation: 180 – 40 = 140. Adjustment: 0. MAF Heart Rate: 140 bpm.
  • Athlete C (Experienced Marathoner): Calculation: 180 – 40 = 140. Adjustment: +5. MAF Heart Rate: 145 bpm.

Why Train at the MAF Heart Rate?

When you train in your MAF zone (which is typically the range from your MAF HR down to 10 beats below it), you are training your slow-twitch muscle fibers. These fibers are packed with mitochondria and are designed for endurance. Over time, you will find that you can run or cycle faster at the same low heart rate. This "aerobic speed" allows athletes to perform at high levels with much less stress on the heart and nervous system compared to high-intensity training.

The MAF Test

To track progress, Dr. Maffetone recommends the "MAF Test." Perform a workout (like a 5-mile run) at your specific MAF heart rate and record your pace for each mile. Repeat this test once a month. As your aerobic system improves, your time for each mile should decrease while your heart rate remains exactly the same. If your times stagnate or get slower, it is a sign of overtraining, poor nutrition, or impending illness.

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