The Big Book of Endurance Training and Racing

13. Aerobic improvement can be tracked by conducting Dr. Maffetone’s Maximum Aerobic Function (MAF) test. You complete a fixed course (e.g., run eight laps) at a fixed heart rate (max aerobic: 180 − age) and obtain a finishing time. 14. Improvement in MAF test results means training is working—you are more efficient at burning fat at aerobic heart rate

... See more

Breaking down the SWAP approach would be its own book, so we won’t go into much detail here to avoid boring you to tears. Before getting to the phases we use, there are a few overarching principles: Maximize total aerobic volume that an athlete can do over time while staying healthy, happy, and motivated. That includes cross-training activities lik

... See more