Sublime

reduced.

workout.

Dr. Phil Maffetone does an exceptional job detailing the negative metabolic consequences of being undisciplined with your aerobic limits, so read The Big Book of Endurance Training and Racing if you are particularly vulnerable or need more support here.

I began using the heart rate to evaluate all exercising patients, and by the early 1980s developed a formula that anyone could use with their heart monitor to help build an aerobic base. This “180 Formula” enables athletes to find the ideal maximum aerobic heart rate in which to base all aerobic training.

After hundreds of tests and several racing seasons, it was evident that the pace a runner could perform at his or her max aerobic heart rate—the MAF Test—was positively correlated with race pace. I collected more data for 5K and 10K distances and charted this information

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

180 minus your age is not your maximum heart rate but just a means to obtain your max aerobic rate.

Over time, I began piecing together a mathematical formula, taking the optimal heart rates in athletes who had previously been assessed as a guide. Instead of 220 minus the chronological age multiplied by some percentage, I used 180 minus a person’s chronological age, which is then adjusted to reflect their physiological age as indicated by fitness