What is MAF 180?

The MAF Method (Maximum Aerobic Function) is a low-heart-rate training philosophy developed by Dr. Phil Maffetone. The core rule is simple: determine your maximum aerobic heart rate and never train above it during your base building phase.

The Formula

$\text{Maximum Aerobic Heart Rate} = 180 - \text{Age}$

Adjustments

• Recovering from illness/injury? Subtract 5-10 bpm.
• New to running? Subtract 5 bpm.
• Training consistently for 2+ years without injury? Add 5 bpm.

Example: A healthy 30-year-old would train at a maximum of 150 bpm.

The Philosophy

The goal is to build a massive aerobic engine without accumulating the stress of anaerobic training. By training exclusively in the aerobic zone, you:

1. Teach your body to burn fat for fuel (instead of sugar).
2. Reduce cortisol (stress hormone) levels.
3. Minimize injury risk.

The MAF Test

To track progress, perform a MAF Test every month:

1. Warm up.
2. Run 3-5 miles (5-8 km) strictly at your MAF heart rate on a track.
3. Record the time for each mile/km.

Sign of Progress: You run faster at the same heart rate.

Common Complaints

• "I have to walk!": Beginners often find they must walk to keep their HR under the limit. This is normal and temporary.
• "It's too slow!": It requires immense patience (3-6 months) to see results.

To run faster, you must first run slower... for a long time.