MAF heart rate training

(Christopher Smith) #1

Are any of my fellow runners in this forum doing MAF heart rate training? I have had great success using the MAF Heart rate training method. It works so well with an LCHF diet.

(Scott) #2

I am a casual runner and have no idea what MAF stands for?

(Carl Keller) #3

Try a seach for “MAF” using the magnifying glass in the top right corner. You should find some info.

(Chris C) #4

Hey Chris - YES , I am very interested. After reading a post on this site ( A " Jay " someone - not sure of his sign in name ) I got very curious . I bought the book and have done some 15 or so workouts at my MAF which is a super low 123 bpm. I have noticed my overall health is improving but my MAF times are not… at around 14:24 per min miles. I WAS SO OVERTRAINED it was not funny. I have committed myself to SIX months - I’m about seven weeks into now. Actually , I may continue until I get to 10 min miles… but , at this rate may take years. I have a bunch of questions - that his book nor his site seems to address. Ex. After base built , how to specifically train for events like Tri or Marathons ? I know my TOP end is only 156 BPM ( which is crazy because I just did MCM and rate was 164 for over 20 miles ) I would be very appreciative for any help or direction to resource where I can get specifics. Thanks !

(Christopher Smith) #5

Hey Scott,

MAF means Maximum Aerobic Function . It is heart rate based training regimen. The basics are to not run any faster than your prescribed heart rate based on your current age. The formula is your age subtracted from 180. There are other variables also which may have you subtracting or adding more beats per minute.
here is a link to the MAF website.

Take care

(Christopher Smith) #6

Hey Chris,
I have a few questions to ask you about your training and diet.
Firstly, are you currently in a fat adapted state? (eating a ketogenic diet for at least two to four months ~20G carbs)
Secondly, how many times do you race, how many times do you need to peak?


(Chris C) #7

Hey Chris ! Thanks for responding . So, YES I am fat adapted. I actually ran MCM with just fat bombs and salt. ( I am probably 50 carbs a day but all from green vegis and nuts - slow burning ) . I use blood test for ketones - range between .5 and 2 MMOL.

So on races , I am really flexible. My hope is to run some Halfs or some Olympic distance tri’s in late summer/ early fall this year. I would say peak only once or twice a year. But after reading Phil’s book I still do not understand how to train AFTER I build a base. ( Again , I know I was severely OVER Trained and willing to put in time to get heart healthy ). So , before my switch to MAF I ran 55 min 10k. At my MAF I run 1:24 - which some folks could walk faster than that ! :-]

I have been to his web site (s) and very little I could find on how to train AFTER MAF base training … any and all guidance would be appreciated.


(LJ) #8

Hi @Chris_C,

I’m wondering if you ever found more sources that answered your questions about MAF after base training? Or if you’ve discovered more for yourself and willing to share?

I’m (keto) finding success with MAF as a rookie runner with interests in eventual endurance and/or tris. My long-time distance runner husband (LCHF) is also 6 months into implementing it with renewed mumblings about entering more trails, halfs, and possibly another full.

(Chris C) #9

Hello KFT,

So, a little yes and a little no. Most folks who claim to know a lot about it really don’t. But , after some serious looking I found this guy : I have had to stop running and swimming/ biking for a little while , I was WAY OVER TRAINED according to MAF principles so going to get started again in just two more weeks. ( took 5 months off ). I am a HUGE proponent of LCHF and MAF - I have seen my health improve tremendously. And I will get my fitness back soon enough. Prior to moving over to MAF and LCHF I was really fit… but at the expense of being healthy. When I start building fitness back this time I am doing it the right way… I hope this helps and would love learning what you learn. I have not had a need to surf his videos / site of late but when I get back to it, I will have a ton more questions too. :-]


(LJ) #10

Thanks @Chris_C, it does help and I look forward out checking out the link and also share notes as we both move forward as well as relay any findings from my husband. We both also link keto/LCHF and MAF as necessary mates. Sorry to hear about your setback, but admire your willingness to recognize and take the needed break – congrats on being nearly there!

@captainlobes, in scanning back to the top of this thread I also just realized I cross-connected you and Chris C. Are you still running with MAF training and interested in sharing your success insights?

(Scott) #11

I just checked mine during my six mile run this morning so 180 - 57=123. When I started I shot up to 163 but quickly dropped down to the 125 ~130 range for the bulk of the run. I guess this is good?

(LJ) #12

Close but still above. 123 is the maximum. Idea would be to slow your pace to never go over 123 throughout.