·9 min read
MAF 180-Age Heart Rate Formula Accuracy: Clinical Data & Adjustment Protocols
How accurate is the MAF 180 formula? Clinical data on the 10-12 bpm error margin, the MAF vs Zone 2 gap, and when to adjust for meds or illness.
Read article →MAF Training Blog
Guides, explainers, and research on MAF training and aerobic fitness. Written for athletes who want to go slower to go faster.
·10 min read
Aerobic Base Building: The MAF Method Guide
Aerobic base building with MAF builds the foundation that makes every harder workout pay off later. What it means, how to do it, and how long it takes.
Read article →·10 min read
MAF Training Plan: Free Weekly Schedules (Beginner to Advanced)
Free MAF training plan with three full weekly schedules for beginner, intermediate, and advanced runners. Volume, MAF test cadence, and rest days inside.
Read article →·7 min read
MAF Training Feels Too Slow? Walking Is Normal
MAF training too slow and walking constantly? Walking under your MAF heart rate is normal, physiologically correct, and the fastest path back to running.
Read article →·10 min read
MAF Heart Rate by Age: Full Chart + How to Calculate Your Number
Find your MAF heart rate by age with our full 180 Formula chart. Includes all four official Maffetone adjustments and a free calculator to get your exact number.
Read article →·10 min read
MAF Training for Marathons: How to Build Your Best Race on an Aerobic Base
MAF training is particularly well-suited to marathon preparation. Learn how to structure a Maffetone-based marathon training block, what weekly training looks like, and what to expect on race day.
Read article →·9 min read
What Is a Good MAF Pace? How to Know If You're Making Progress
There's no single 'good' MAF pace. Here's how to set the right benchmark for your fitness level, use the MAF test to track real progress, and know when the method is working.
Read article →·20 min read
The Complete Guide to MAF Training: Everything You Need to Know
Complete guide to MAF training: the 180 Formula, heart rate zones, weekly plans, and how to track progress. Free calculator included, get your MAF HR in 2 min.
Read article →·10 min read
The MAF Test: How to Run It, Read Your Results, and Track Progress
Learn how to perform a MAF test correctly, interpret your results, and track aerobic progress over time using Dr. Phil Maffetone's method.
Read article →·10 min read
Best Running Podcasts for MAF Training
The top podcasts for low heart rate training, aerobic base building, and the Maffetone method. Curated picks for MAF athletes — no filler, just the episodes that actually help.
Read article →·9 min read
How Long Does MAF Training Take to Work? What to Expect Month by Month
MAF training results typically take 3–6 months to show. Here's what actually changes first, when your pace starts improving, and how to know the method is working for you.
Read article →·8 min read
MAF Training for Beginners: How to Start Low Heart Rate Running
How to start MAF training: calculate your MAF heart rate with the 180 Formula, set up your first runs, and know what to expect in your first 6 months.
Read article →·10 min read
Zone 2 vs MAF Training: What's the Difference and Which Is Right for You?
Zone 2 and MAF training both build aerobic fitness at low heart rates, but they're not the same. Here's how they differ, where they overlap, and which approach fits your goals.
Read article →·8 min read
What Is the Maffetone 180 Formula? How to Calculate Your MAF Heart Rate
Dr. Phil Maffetone's 180 Formula calculates your personal MAF heart rate, the sweet spot for fat-burning and aerobic base building. Free calculator inside.
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