Exactly What Does Heartbeat Training Seem Like

 

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Exercise is Medicine: Keep Active with a Low-Heart-Rate Walk

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Maffetone Training for Runners: low heart rate training | Opinions Welcome!

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TRIATHLON TRAINING ZONES: The Power of Zone 2 Heart Rate Training

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Mayo Clinic Minute: How to hit your target heart rate

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Heart Rate Training for Runners, no Experience & Your Thoughts?

Video taken from the channel: Seth James DeMoor


Wahoo Fitness. Wahoo Fitness has developed the RunFit app, which is dedicated to helping you get the most out of your running, cardio or strength workout with heart-rate–based interval-training workouts.Wahoo Fitness also has a full ecosystem of dual-technology (Bluetooth 4.0 and ANT+) sensors and devices for the runner, cyclist or general fitness enthusiast, including our TICKR heart rate. Wahoo Fitness. Wahoo Fitness has developed the RunFit app, which is dedicated to helping you get the most out of your running, cardio or strength workout with heart-rate–based interval-training workouts.Wahoo Fitness also has a full ecosystem of dual-technology (Bluetooth 4.0 and ANT+) sensors and devices for the runner, cyclist or general fitness enthusiast, including our TICKR heart rate. stress: emotions brought on from stress may slow or quicken your rate.

Most runners ages 20 to 45 will want to train between 100 and 160 bpm, on average. But that average depends on a. The Bad: The Cons Of Training By Heart Rate. Heart Rate Lags. Unlike pace which responds immediately to changes in intensity just like the speedometer in your car, heart rate is often accompanied by a lag.

When you increase the intensity suddenly, it takes some time for heart rate to climb to the level that it will ultimately plateau. If you’re thinking of training to heart rate, here’s everything you need to know and how training to heart rate will help your running. Train like a pro It may feel biomechanically odd at.

Heart-rate training uses—surprise—your heart rate, measured in beats per minute (bpm) or as a percentage of your maximum heart rate (MHR), as a guide for intensity. You should feel like. When your heart rate is too fast, it’s called tachycardia. For adults, a fast heart rate is generally defined as a heart rate over 100 beats per minute. Alert Coronavirus (COVID-19) resources for CPR training & resuscitation.

Increased heart rate heart palpitations, which feel like your heart is racing or throbbing. To “make up for” the loss in pumping capacity, the heart beats faster. Last Reviewed: May 31, 2017. Heart Failure.

The goal is to find a steady heart rate—a level at which you feel like you’re working hard, but your heart rate doesn’t jump up over the time you’re training. This should be in that moderate. know what different heart rate zones feel like, stay out of the danger zone Just because your heart is pumping and you’re feeling fatigued doesn’t mean you’re working out in the danger zone.

The key is understanding your running heart rate and those zones – the aerobic system, the lactic threshold system, and the anaerobic system.

List of related literature:

In time, you won’t need to check your heart rate because you’ll know how it feels to be in the training zone (perceived exertion).

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

When you’re in the midst of the training program, I want you to be aware—mindful—of how your body is feeling, when your muscles and breathing effort are intense or relaxed, what it is like for you in each zone.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

Training causes a reduction in the resting heart rate, usually at the rate of one beat per week during the first several weeks of training.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

Your heart beats faster and you feel more alert, but you also run out of energy more quickly.

“Leslie Sansone's Eat Smart, Walk Strong: The Secrets to Effortless Weight Loss” by Leslie Sansone
from Leslie Sansone’s Eat Smart, Walk Strong: The Secrets to Effortless Weight Loss
by Leslie Sansone
Center Street, 2006

Like your quads and calves, your heart gets stronger and more efficient with training.

“ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life” by Stacy T. Sims, Selene Yeager
from ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life
by Stacy T. Sims, Selene Yeager
Rodale Books, 2016

It’s very subtle, but if your heart rate starts going up for a given effort in workouts, you know that you’re on the edge—just resting won’t help; you have to modify your training.

“Lore of Running” by Timothy Noakes
from Lore of Running
by Timothy Noakes
Human Kinetics, 2003

If a pace feels harder and your heart rate increases, this can be a sign offatigue or overtraining.

“Science of Running: Analyse your Technique, Prevent Injury, Revolutionize your Training” by Chris Napier
from Science of Running: Analyse your Technique, Prevent Injury, Revolutionize your Training
by Chris Napier
DK Publishing, 2020

you may suddenly feel a little sad, scared, angry, excited, etc., during your training.

“Daoist Nei Gong: The Philosophical Art of Change” by Cindy Engel, Damo Mitchell
from Daoist Nei Gong: The Philosophical Art of Change
by Cindy Engel, Damo Mitchell
Jessica Kingsley Publishers, 2011

Initially, you should expect to feel sluggish when you train, so don’t judge yourself or get emotionally down.

“Fast-Track Triathlete: Balancing a Big Life with Big Performance in Long-Course Triathlon” by Matt Dixon
from Fast-Track Triathlete: Balancing a Big Life with Big Performance in Long-Course Triathlon
by Matt Dixon
VeloPress, 2018

If you are training, normal circumstances likely means that you get tired and fatigued on some days and feel better on other days.

“Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention” by Jay Dicharry
from Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention
by Jay Dicharry
Skyhorse, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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190 comments

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  • Commenting on you new watch: Even watches with heart rate monitoring on you wrist will need the chest strap to monitor your heartrate properly while you run. The wrist measurement is unfortunately is not reliable while running. And I own a newer Garmin watch (Fenix 5).
    I have done training with heartrate, speed, feel and power (Stryd Footpod). Heartrate and power is useful for me to really keep it slow on the easy days. I am one of those runners who just runs too fast on those days!

  • I’m like you Seth, I mainly run by feel. Too much distractions and technology into devices. I am no expert, but Im a very into the training by feel and listening to your body. Become a body whisperer by Lorraine Moller’s article is a great read about one of Lydiards principles

    With all that said, I do think there is an understanding about heart rate training that is imparative to get better, and once you figure yourself out and what feels right is when you can take running to next level

  • I did for a while train by heartrate, but go by feel. Wrist heart rate monitoring is not accurate at all, ( have one, useless)if you want to check buy a chestband. Heartrate training limits me, i do use a stryde monitor and train by watt sometises. It works great, do it for my easy runs and hilly courses sometimes. When you want to be accurate with yours hr training you could do a test, determine vo2max and max hr, otherwise you have no direction for the different hr zones. I think it is starring to get a little bit old fashion to train by heartrate, only when you re ill maybe. Not a big fan, been there, did not work

  • Heart. As a fairly new runner, I find that I get a little stressed monitoring heart rate, pacing, time etc. being anxious to improve (which has been slow) over the last runs. I’ve learned not to look at my watch so much and just try to enjoy the run, then check out the data later. But of course my reasons/goals for running is personal and is different from others. I’m not interested in joining races, but just to be better that I was before. This mindset also keeps me from being discouraged when I’m running hard and get overtaken by many other faster runners who seem to just float by effortlessly lol!

  • Thank you for this vid. I discovered MAFmethod just recently, and I was a bit sceptical, bc as you said, I run on higher intensity, so why should I check my heart rate. I checked it few times this week and is around 180 beats, so I might star w MAF to improve. My Huawei Smart Watch offers me guided MAF Training so I might try it as well. But thank spy for this vid and introducing me to this method. ������

  • Heart: i dont use heart rate training but i do watch my heart rate through my Garmin Forerunner35(look into it, it’s relatively cheap and amazing)

  • Seth that is the most accurate way to take your heart rate using the carotid or your other pulses. There is no 3rd party involved it is direct from your body to your fingertips. While in college running I didn’t wear a monitor or even a watch so we have come a long way. I used a heart rate strap with my Garmin this year during my marathon training and it gave me data I was so great full for. I was able to make sure my easy days were easy..o my interval or hard days I didn’t wear it all of the time I went mostly by feeling which is how I ran I college..overall it’s a great tool to use in your training as it provides key data. I’m not using it as much this year because for the most part the data I have collected thus far has given me a really good idea of my metrics as a runner and I can associate that now with feeling again*it let me know when I was doing too much.. #injuryfreerunning ����

  • Heart. I’ve been monitoring my heart rate the past few months. I think it can be helpful some days, but ultimately running by feel is the best indicator. I’m a runner that took a few years off and I’m used to running fast. I have a hard time running slow on my easy days. I use the HRM mostly on easy days to make sure I’m not working too hard. I found out I was going over 170 bpm on my easy days. It helps me slow down.

  • I have been using HR monitoring for years. I have changed some of my thoughts over the years. (1) For speed workouts I use paces; (2) For easy runs I use HR and I try to keep my HR 75% MHR (max HR) and below. and (3) You can measure your efficiencies for Intervals, tempo, long run, and maybe easy runs. Efficience (EF)=Speed(MPH)(Average)/Average HR. TrainingPeaks take it one step farther and use NP (normalized) pace, which takes hills into account. I think tha HR training has its place but do not be a slave to it.

  • I wish I knew this all the years that I ran my fitness tests for the Army……but I know it now and have seen some good success with 5-10-15k races/runs. The heat and humidity where I live is pretty bad most of the year and it’s difficult to keep in HR 1+2 even with minimal effort. And when I travel to Colorado during summer months its drastically better at altitude verses FL humidity.

  • Seth, I don’t know if you are sponsored by Suunto but the Garmin 935 is pretty good for wrist based. My friends have the fenix versions and the 235 and I can see their data on strava and it’s all over the place. I started using a chest strap in 2010 or so and it was very cool to see where my heart rate was for a certain pace. And then several months later, a little lighter and in better shape it was very encouraging to see my heart rate down like 10 beats per minute for the same pace. For example started at around 150 for 8 minute pace out of shape and then 140 in better shape and now in the 130’s for 8 minute pace. I don’t train strictly by percentage of hr but it’s good to see it so you know you are close to where you should be. Also, you will see it go up a little the next day after a hard run, or if you are dehydrated, or getting sick so you can say, okay I have both the sensory feel telling me I’m working hard but also you can see that your hr is up a bit, so slow down some and not necessary to push to make a certain pace. One other thing that it helps me with is racing hr. I know that I can stay close to 165 for a marathon, but if I start getting to 168, 169 and crossing over 170 it’s a strong indicator that I’m going to blow up. In other words I try to keep it down to 165 and not to a certain goal pace (goal pace obviously running through my mind at all times though). Really important for going into a headwind or uphill because it’s easy for same 6 minute pace to spike your hr uphill which can ruin me. So slow a little uphill and maybe pick it up a little downhill to maintain the same effort. I know you get a good feel with sensory input for the same thing but it’s helpful in my opinion. Also taking it after you stop running is pointless; not only is it difficult to get an accurate count while you are breathing heavy, it also goes down within seconds so not useful at all. You need to know what it is while you are running, not after you stop. I guess maybe during intervals and you wanted to do the next interval after you were back down to 110 or something like that could be helpful. In short, Seth, get a dang wrist based hrm already. Chest strap may be more accurate, especially with intervals or rapid changes in hr, but much more of a pain. Garmin 935 until something better comes out.

  • Heart! I dont use HR monitoring. I might of I had a different watch, my garmin forerunner 630 doesnt have it. I’m a fellow body whisperer. It might be fun to make a video on training paces @ elevation vs sea level, because for me 7 minute pace can sometimes feel easy, where as in the mountains you obviously dont do that on a recovery day. Just an idea! Nice video as usual!

  • Is this method applicable to average heart over the training period? Does it matter if the max heart rate exceeds zone 2, which is common for those with HR drift even over very easy runs

  • When beginning to train with zones is it best to use stationary equipment? I have a hard time with zone 2 running, but don’t live in an area with flat ground. Just wondering if I should use a treadmill in the beginning phase of building a good base or if there is a way of still taking it outside.

  • Heart Rate Data is a great way to track fitness progress. I can run faster at a lower heart rate as I progress through the marathon build up. I find it important for marathon training and racing. In my marathon build up I use it to find my Lactate Threshold, I then run the first half of the marathon below this HR, it saves me from going too fast in the excitement of a marathon race. It also helps know what pace I can maintain for a HR below the Lactate threshold. For races below half marathon, I just run on feel and look at the data afterward.

  • The wrist HR is not very reliable. The Polar Vantage V is the best in that sense but still I wouldn’t count on that data everytime what comes out without the belt. However, I also hate the belt because especially in the warmer temperatures the skin gets totally ruined.

    I’m not doing any HR training. I do like Daniels, Pfitzinger, Canova and some other coached recommend and calculate the paces based on my current fitness and my marathon goal pace. However, I also see that there might be some benefits in HR training. For example the 50km cross-country skiing olympic champion Iivo Niskanen follows very closely his HR especially in recovery. He is Polar sponsored athlete like most top runners, triathletes and skiers are and his coach sometimes even says that he has to withdraw from a world cup race because according to the data he has not recovered well enough. So I might start doing some recovery monitoring too now when I am increasing my training volume.

    When it comes to training paces and the HR. Well, complete fitness tests are required in order to be able to do that kind of training. You need to know exactly where the thresholds are and right now I do not want to go so far and to travel to a test center.

  • I’m a little turned off to the idea of heart rate. I have always had a relatively high heart rate, so according to charts I’m running out of a target zone when training (i.e. easy running, tempo running), but running any slower would be too slow for me. I have a heart rate monitor built in my watch, so it’s interesting to see where it’s at, but it’s just another metric for me.

  • Agree 100%. MAF is great for slowly building that base but if you want to race fast, you need to have times in your training when you run fast ����

  • I was looking at hr monitors on the internet and thinking about using one for the first time, then I got a notification for your video! In sync!
    I enjoy running and training with feeling and I think I’ve got pretty good at knowing my zones that way but I don’t think it’ll hurt to see for sure where I’m at.
    There’s some really good advice here in the comments on how to use them well so thanks so much for raising the topic!

  • Heart. I’m not a huge fan of heart rate training. For most people, it’s just a way to make sure they’re not working too hard on their easy days. While this is a hugely important lesson to learn, you can learn effort levels without a heart rate monitor, and, I think for most people, they tend to very quickly get a sense for how a certain heart rate feels, after which point the heart rate monitor is largely superfluous.

    I think it can be used more precisely, but you need very accurate data (garbage-in, garbage-out, as they say) and have to be very consistent at it. It has to become, essentially a proxy for pace. Just as you need good distance and time measurements in order to train workouts properly, you need a very accurate heart rate monitor to plan and execute a workout correctly, beyond just blunt level kind of training sessions. The wrist-based heart rate sensors on running watches just aren’t accurate enough.

    Bottom line, listen to your body. If heart rate training helps people do that, it’s valuable. Otherwise, just another interesting data point.

  • My novice understanding of HR zones, is to train your body to maximize fuel efficiently, and thus, not deplete your body’s fuel capacity too soon. What I’ve read/watched, is that one should determine your maximum HR (all out run for 30 minutes, and take your HR average for the last 20 minutes = max HR zone), then on long runs, one should run at “zone” 3, thus maximizing your energy. After a period of time, your long run times will become quicker, while remaining at zone 3. It also has to do with lactate threshold, which should result in a great Marathon and not bonking…….

    I believe I have this right, again, I’m a novice, and I must admit, my long runs at zone 3 seem too slow!

    btw, I use the Rhythm plus around my forearm. Seems to work great, and accurately.

  • Awesomw video and info, thank you. When you say NOSE breathing do you mean breathing in and out from nose only or in from nose and out from mouth? Thank you and good day.

  • wow, this is eye opening. I do most of my running (30 mins to 2 hour efforts (4-12 miles)) at a sustained 185 bpm (far into zone 5) and haven’t been able to figure out how to get my HR down while running. even at a 12 min pace it seems to drive through 175 within the first 1/4 mile. I’m going to tone it back a bit, spend a lot of time in zone 2 and see if that helps. My speed does improve the way I’ve been doing it, but my cardio system hasn’t. seems like this is why.

  • Happy New Year! Great topic to get started and I appreciate you sharing your perspective on “sensory data”. I started using Heart rate monitoring (from a watch mind you) last year. I didn’t want to run around looking like an experiment with the band across my chest either. LOL! I used it mostly as a reference point for my easier runs. As I got better at it, it just became one data point amongst a lot of other things. Like you mentioned, my heart rate isn’t the only thing I am checking while I run. Mainly because, there have been times where my heart rate was great but my left hamstring was tight or my quads were sore on tempo runs. If I just went off of heart rate I could have injured myself. Agreed that for those newer to distance running its something that can help, but runners shouldn’t let the data rule them.

  • heart

    I tried heart rate training before, for about two months.. and those zone 2 runs are soooo boring. I think at some point I realized that I’m not running… happily. I was demotivated by them. maybe I just don’t have enough patience, I don’t know.

    But I learned that there are so many things influence your heart rate when training. temperature, nutrition, did you sleep well the night before, traffic (when running on roads), even carrying a water bottle in your left hand during long runs can raise your heart rate.

    So I guess now I’m back to what you called ‘sensory data’. My easy runs are when I feel I run easily, and so on. I still use heart rate monitors, though, especially in my hard workouts and races, just to monitor if I hit a 180 HR, for example, because there are certain risks if I stay in that zone for too long, at least that’s what I read somewhere..

  • Can anyone tell me what to do for elevated heart rate migraines?
    I have a few TBIs and get a pounding migraine when I start exercising.
    Being a couch potato sucks but so do migraines

  • The science behind what you’re saying is--> at a high intensity efforts (mid upper Z3, Z4, Z5 and higher) our body relays mostly on glycogen ( carbs) for source of energy in which it very limited sources ( 2000-2500 cal, Max. Stored only in our muscles) Fat in the other handin a very fit person of 7-10% bodyfay have a supply of over 65,000 calories!!

    So when you train at Z2 you push the ceiling of you aerobic system to utilize fat over carbs! Meaning your body will only uses Fat to power you at let’s say150bpm versus using Carbs at 150rpm. and that is the fundamental of BASE TRAINING. Just think of your body as a tall building! The bigger the base the higher the peak. Buildings with higher peaks and small bases= collapse, same goes for endurance athletes. For example, every seen runners they do so will and be on top 10% of the front at the first 2/3 of a race and the sudden collapse? Yup, those are the ones who only train at a high intensity. And it is true what they say ” in order to go fast you should first go slow”
    I plan my training on a 120 day back before your event! The first 45 days should be 80% of base training with long duration exercises. The 2nd 45 day is a built phase and the last 30 you can go nuts and intensify it.

    I’m 52 y.o, 75kg with a 271 FTP as of today. and I should be at 300 FTP by the end of the Build phase and over 300 FTP at the end of the build phase with 70kg,( if thing go as planned but sadly don’t because life, work, family and sickness always gets in the way). I do this routine every year and it work like a swiss watch! Other this might not work for them and the trick is to find what suits you! But keep in mind Z2 is the key and sadly people get pumped up and compatitive when they are on group run/ride. I tell you one thing group rides are the worst for base training. I don’t do them unless my partners are on the same page of mine. ( sorry for the typo, doing this on my phone.

    Happy 2019 everyone.

  • ❤️ I don’t run by heart rate but it’s something I do check occasionally to gauge improvement in my overall fitness over similar routes / distances.

    As an improving runner I like to just think on how everything’s connected, be that pace, cadence, heart rate, breathing, terrain difficulty, distance etc; if one or two of those change then something else is gonna have to give (a bit like the exposure triangle for any fellow photography nerds out there)!

  • I’m a new, older (60 years) runner and it may work once you have some muscle memory and a minimal aerobic base. But from scratch it is pretty much impossible to run slow enough to keep it in the zone (I tried slowing down to 15 min miles and was 20 over). I’m either 20 beats below or 20 over. Shifted to perceived effort at a speed that I could have a conversation at.

  • Heart. Couldn’t you just sit on the side of those mountains and immerse yourself in their beauty? Who needs people when you are surrounding by such majesty. Your heart rate should be priority #1. If your heart bpm goes beyond what your body can take a condition known as A-fib can occur. A-fib is when your heart is beating so fast in the upper chambers(Atrium) that the lower chambers(ventricles) cannot keep up with it. This can unfortunately lead to death from stroke or heart attack. Their may not be any signs/symptoms of distress while this is taking place. This is also known as the “runners heart attack”. Didn’t mean to be a Debbie downer but when it comes to your heart, most of us only get one. Here is a link to the heart & how to keep it in shape:
    https://www.livescience.com/34655-human-heart.html Stay safe my friend. God bless.

  • I have been entertaining trying this. I have recently started to increase my mileage over the past couple weeks. I was running around 12-15 miles a week just to assist with weight loss for about a year. I am now in between 20-25 miles a week. When I run at a “normal pace” for me I am around 8:00 8:30 per mile. However I noticed as I have been increasing my mileage my average heart rate is higher (mid 160’s) while running at a slower pace now. I have completed two runs while attempting to stick in my MAF zone and the first was a 7 mile run @ 14 min per mile. The second run was a 5 mile run @ 12 min and change per mile.
    Thank you for talking through your experiences as I was encountering the exact same issue where I had to slow down significantly to stay in my MAF zone. We will see how this goes as I try it out!

  • what I find surprising is that your maffetone/recovery HR is at 79% MaxHR (139/176), which for some would be already into zone 3 and overlapping with the anaerobic zone. I point this out because I find increasingly hard to find what is the ‘right’ zone 2. I’ve been running 95% of my runs between 65% and 75% maxHR and trying at all cost to avoid crossing the 75% boundary, but based on your zones, I see that there is quite a bit of flexibility there. Still, I am very confused about what is the most appropriate HR. Is 65% maxHR too low and is 75% maxHR to high? Utterly confused now….

  • MAF can work for elite athletes also but takes time. Mark Allen, 6-time winner of the Ironman Triathlon World Championship, gives Phil Maffetone credit for the method that helped him go from 2nd place finishes to wins. After a year, he was able to get to 5:20/mile pace sounds familiar? http://schfma.org/PDFs/2016_AI/6_2016_AI_Eskew_Mark_Allenon_Heart_Rate_Training.pdf

  • Hi TT!, really interesting stuff, I am a fairly time crunched 54yr old age grouper now training for 70.3 Mallorca next May, I’ve started z2 training in both run and bike so far, feels weird not crushing it, can i ask is it detrimental doing a 2hr fasted gym bike z2 session with just electrolytes, my nos are quite low at the moment 140 watts, 85-90 rpms cadence but all super comfy.
    Love the channel. Kind Regards.

  • Seth, you said your 16k run at 6:55 at 142 bpm, so you were running 4 beats below your MAF rate. That means you can run your runs even a bit faster and still be under MAF. You don’t need to run slower under MAF. As a more elite runner, yes you will need to increase intensity to prepare for running at race pace, but most runners try to take a short cut and fail to fully develop their aerobic base.

  • 7:36 this is from page 1 of The MAF Method ebook (free) “MAF is an open system that can be used by itself, or be integrated into any approach you may be currently using, or help you start all over again.”

  • Heart!

    QD: I use heart rate training as a guide. I use the word “guide” because I don’t make a concentrated effort to stick within certain zones, but after a run I go back and analyze the data in Strava. (Make sure to use a recent race for your setting) This in turn has helped me develop a feel for each of my zones, I know what the threshold, VO2max and endurance tempos feel like. This has really elevated my training in ways I’ve never thought possible!

    When I first began I couldn’t fathom all the training nuances that go into running, but using heart rate training as a guide and not a hard line I think keeps runs more enjoyable and simple. Have a great day buddy!

  • The last 4 days I ran 12 3/4 miles I walked 1 3/4 miles. I am 60. Do I count my walking as running or 1/2 or none? I have also done two 7 min full body workouts. How do I count them? Thanks everybody.

  • I agree with the Sensory Data training technique; however, I do wear a heart rate monitor chest strap (I don’t trust optical wrist sensors). The problem with heart-rate training is that your heart rate can vary greatly depending on countless factors. However, I enjoy seeing those changes and usually I can correlate them with things, such as sickness, over-training, injuries or even improvements in my fitness. I also love tracking my minimum and maximum H/R, since none of the formulas work for me. I haven’t tested my maximum H/R in awhile, but I can easily get to the mid-170’s without much problems (about 10 points above where I should be) and when healthy and well rested my minimum H/R is in the upper 40’s, pretty good for an old dude (54-y/o).

  • Heart
    I use heart rate at warmup cooldown tempo runs and PR attempts because it’s fell efficient but it’s boaring to look at the watch every second

    Amazing video you are the best!!!

  • 118bpm??? Wow you’re in sick shape! I’d love for u to share your resting heart rate with us… I finally got a garmin forerunner 235 watch with a hr monitor and I love it, I’m fascinated by the data insights… especially resting heart rate and sleep quality. Btw I got the watch off amazon warehouse for a really good deal because it was a returned item. Highly recommend it, great watch and I love the data, not sure of the accuracy compared to a chest strap but for a regular dude like me it’s really neat.

  • Heart: Can be quite handy when pacing in a marathon I think. I usually get carried away with the occasion and the adrenaline makes it very easy to go off too fast. Definitely agree with you that it should only be part of your “sensory data”.

  • Heart rate training late 70’s early 80’s was go out the door push your heart as hard as you can go. I wouldn’t suggest it cause age 50 you might not be barely able to walk.

  • Hi DeMoor Comunity!
    I do believe in Heart rate training so I always wear a heart rate chest strap. Once a year I take a treadmill stress test and the cardiologist anlyse my VO2 max, HR max, aerobic HR and anaerobic HR. Once the test is done he give to me my 5 training zones (Z1-Z5). This is the main reason because I always wear the chest strap BUT I have to say that I train depending how I feel. When I finish my training is when I have a look to my data (I try not to watch my hr when I run due to it can be really obsessive for me) and I analyse in which training zones I have been working out in my run.

  • Heart rate training is somewhat a yesterdays technology:)
    I use my Stryd footpod with (virtual) watts mostly for training/pacing.
    I do use HR too for training (and pacing) but please don’t rely on wristbased HR measurements they simply are not accurate.

    But you are right about the effort. When I started with running last year I had NO IDEA how hard, moderate, easy, etc. felt for my body so relying on the wattage was key for me. Now with a little bit of experience I have some feeling of when I hit a tempo run or how hard I have to go to be over my lactate threshold.

    The biggest plus for me with the stryd is that I can do tempo runs on my default dirtroat that is NOT flat. Its sloping up 2-4% and so I can not do intervals based on pace but with the Stryd I can.

  • In my opinion, heart rate monitor does help me with my recovery. I tend to check the rates in the morning, especially during the high-season. During fast runs (when I go all out), prior the big race (when I go full gas as well), after it, sometimes even on regularly basis (during daily runs), I do check how my heart is doing. First of all, it’s interesting but the main thing is that it gives some sort of picture how your heart, body and overall fitness is doing. It just shows, where you gone wrong or otherwise. I’m really having fun with my heart rate sensor. Actually, I’m thinking about the same thing, it would be nice to have a heart rate sensor built in my watches.Unfortunately, I know that most of them are not really accurate, that’s why still most of us do wear a heart rate sensor on a belt. Maybe Suunto Baro 9 are accurate enough… It was very interesting to listen about your high school and collegiate running experience during the live stream.

  • To be honest I think it is hard for you to judge for multiple reasons. First of all, when you were younger you were coached so you had somebody telling you what to do. Now you don’t have a coach anymore, but you have 20 years of experience under your belt so you know how your body feels. Therefore I understand why you never had the need for it.

    When I started running I didn’t have a coach so I had nobody to guide me. To build up my base condition I used a heart rate monitor all the time the first months to make sure I was not overdoing it and I have to say it helped A LOT. Those first few months I didn’t look at my pace, but only made sure I checked my HR. Nowadays I run with a gps watch my a heart rate sensor on the wrist, but I don’t look at it That much. Like you I listen to my whole body, but That is because I also have Some experience now. However I still often check my hr just to see if it matches what I feel.

    If you buy a new gps watch: Those wrist based sensors have certainly come a long way, for steady efforts (recovery runs, long runs,…) they work just fine. They are not always That accurate when your heart rate goes up and down, like with intervals. For That I use a chest strap. I only ever used Garmin (Fenix 3 at the moment) so I can’t compare to suunto and others, but my Garmin works like a charm! I’ll never change go to any Other brand.

    Damn, that is probably my Longest comment ever:).

  • Heart.. I don’t train by heart rate(HR). One of the benefits I’ve heart from athletes who run based on HR is just to adjust their pace. For example, say you are running an easy run in between harder days. You may normally expect to run those easy miles at a 9min pace, but you may find your body wants an even slower pace. That will help in allowing your cardiovascular system to recover before that second hard workout. I use a Garmin Forerunner 235 and it has a HR sensor, and I think all forerunners now have the HR sensor built in.

  • Zone 2 training in the 5 zone method allows maximum stretch of the left ventricle, increasing the side, which allows more blood and oxygen to be pump around the body. Love zone 2.

  • Very amazing video. I have been running for the past few months and now managed to run to 6KM, however, my max heart rate always goes up to 180. Perhaps, I should try this training. I do have some questions though. What should I do if my heart rate reaches 148? Should I switch to walking for while and resume back once the heart lowered? And how about the distance?

  • Omg Seth. Running downhill on a trail…. I always fear rolling an ankle! I heart rate train, especially in the hot weather so I can monitor endurance.

  • Heart!The live stream was great today! Super smooth and informative! My watch monitors my hr, I don’t take it too serious, as a bodybuilder my resting HR is 33bpm. I am pretty fit, but this year I’ll take my running a little more seriously:) expect to see more improvement. I agree that monitoring how you feel is way more useful to me than my HR.

  • October to March I do heart rate based training only and no speed work at all. I use the MAF system and it works for me. Get the benefit of a strong aerobic base for the rest of the year.

  • I would love to read any literature you found on hypercapnia (high CO2) “training” during cardiovascular exercise. I work as a Respiratory therapist in Canada, having a hard time believing this hahah. Cheers, thanks for the great videos!

  • I started MAF yesterday so I have two data points. Run 1: 10k @ 6:40 / km avg 140 bpm, Run 2: 10k @ 6:36 / km avg 138 bpm. Run 1 was performed after 2 days off and Run 2 was performed the day after Run 1. So far a positive trend!

  • MAF running has been great for me. I recently did a 50km run and on that run I focused on my heart rate and the avg bpm were 149, which is lower than my MAF limit of 155. It works great when you are able to stick to it.

  • for me 125 would be more appropriate because my resting heart rate is higher as a professional couch poptoe the RHR is about 70. which is ok because 3 years ago when i had diabetes and even more weight my RHR was about 95!!!
    i trained for about a month now every second day on average (initially only SIT) and i feel great.
    the improvements are great and i hope it will translate in a smaller waist circumference soon. 113cm (and the same weight in kg) is still far too much

  • I learnt a lot from this thanks so much. I love running but I just started out so I’m slow. But I keep my heart rate low and have managed to run 8km non stop now.

  • Heart: I haven’t used a heart rate monitor. Mostly, I haven’t wanted to because it’s another piece of gear to deal with (unless it’s included in a wrist watch), and I’m afraid it will take attention away from simply listening to my body. The heat will beat without measuring how many times in an hour. Therefore, until I get a Garmin Fenix 5 or something similar, I’ll just rely on how I’m feeling overall.

  • Use slow intervals. I run 10 minutes warm up. 1 hour just below 130 bpm. When i hit 130 bpm. I walk until my pulse is down at 125 bpm then I run up to 130 and so on.

  • I totally agree. I don’t know should I even upload those embarrassing workouts to strava ��So it looks like I was spending a massive amount of time in so called grey zone that’s why I suck!

  • Wow I can’t wait to try this. My runs are indeed in zone 3 or 4. Now I am even looking forward to my run tomorrow instead of hating it

  • Thanks! This is really motivational. I’m several years on a plateau, and I realise now that I do 90% of my workouts in zone 3. I can’t wait to get started with this and reset!

  • gets to the point information overload, I like to keep it simple. No earphones, no HR monitor, etc…..enjoy running because it makes me happy.

  • I swim masters competitively during the winter, our swim training is more focused on swim speed for fast short 50, 100 and 200m’s at the meets. 80/20 is just not happening in my swim workouts. Should I then look into doing more of at 90/10 training on the bike and run to compensate?

  • So you did maf training for 3 months but not really 14:59 and your going to do maf training but not really 17:56. But it works great! ����‍♂️

  • I enjoy your vlogs. I checked an old one from june 2016 and was wondering if perhaps once a month you could update us on the family. i have been watching a few months only yet am invested in the whole Demoor family.
    just wondering. perhaps talk to true love and the kids about how they all are, how training affects them, etc…

  • Seth, I’ve had success with MAF training in the past and am doing it again now. It’s not actually “running slow to race fast”, more like “running in the MAF heart rate zone to race fast.” It’s only in the early stages of MAF training that paces are very slow. As adaptation occurs, paces become faster. For yourself, once adapted your pace at HR 146 might be around 3:45 to 4:00 per km, not exactly slow. A good example of success from Floris Gierman’s website is Jonathan Walton who has run a 2:29 marathon at age 50.

  • The exercise specs need to match almost a 100% in order to compare.
    I’m not saying your conclusions are not valid or that the theory is false.
    But, as a scientist you need to compare the exact same wourkout twice and see the difference in the results.
    Unfortunately, that’s the only way to get valid conclusions.
    Riding out side and zwifting has too many confounders.
    You could record a session on zwift since all other external variables can easily be matched and come back after a period of time and do the exact same routine.
    Or you can just ride the exact same route but then you need to take under consideration external factors such as the temperature, wind, humidity ect…
    Sorry, but this is how it goes…

  • please look at the Hb oxygen saturation curve and speak to an intensivist about the underlying physiology. Shifts in the O2 sats curve are affected by pH. My gut feeling is nasal breathing MAY increase paCO2 and lower pH (but probably not protein buffering and renal h+ secretion) but to start making claims about shifting oxygen binding in the real world seems to me a stretch too far. Whilst this is first year physiology this rapidly becomes extremely complex

  • You are the first one who shows so much pace improvement in only a few weeks with the maffetone method. All say it’s slooooowww. Haha. I’m only now getting into this and thinking if I upload the crap pace to strava or not ��

  • I have POTS and am trying to recondition my heart. POTS increases my heart rate and lowers my blood pressure which leads me to pass out. It is very hard to control my heart rate. I just downloaded your spreadsheet and this is so helpful to make sure I don’t go too high. If I do go too high and pass my max would you recommend that I walk to condition my heart and learn to get to the run?

  • 180 minus age is just as arbitrary as 220 minus age and percentages of that. Look up Karvonnen heartrate, it takes into account BOTH real max HR and resting HR. If the world’s elites followed Maffetone to a T, the marathon world record would be 2:19.

  • Might be your best video yet. As an amateur trying to plan for his first tri this year, I wasn’t getting any faster. Every run, bike, or swim I was trying to crush it. This made a ton of sense. So much I went and bought mark’s 80/20 book and read it in 3 days. I now have a much, much better understanding of how the hell these guys put so much mileage in during a week. I was topping off at like 7 run miles and the last 2 weeks that went to 13 and then 15. It might be a good follow up to discuss the zone 1-5 for the run/bike/swim it seems a lot of this might be by ‘feel’ and perceived effort mark discussed the heart rate for running, but used a lot of power numbers for biking and distance for swimming.

  • Hi Taren, I’m an Italian traniac who has been following your channel for a long time!:-)
    I’m trying to slow down and keep on eye on my heart rate as well as planning easier workouts.. but I find it quite tough for my leg.. going faster is less impacting on my muscles, my legs are very often heavy after a light run.. is it the same for you? Is it normal or does it relate with my (probably not so good) run mechanics?

  • Saw the vlog earlier today. Read a little on the maffetone website. Decided to break out the chest-strap and do the MAF 3 mile test on the treadmill this afteroon. First test was 9:40, 9:45 and 10:02 minute miles. My goodness, it was HARD to keep my heart rate down at 135 while actually running even with a shortened stride, it felt like a comically slow cadence. But am curious enough that I might just do this for the next couple of months, and see how it changes my 135bpm running speed.

  • QOD: To be honest i only use it on my easy runs, sometimes i get little excited and i start to pace out myself into a type of steady run, in order to keep my pace easy i use my heart rate screen data of my watch to help me out. Sometimes my easy runs go a little fast then the others, i think it depends how you are feeling in the current day, but for sure seeing my heart rate, helps me to keep the pace easy. Other than that i started to use my heart rate data screen on my interval runs, to check my heart bit in the recovery minutes before i go for another burst!
    I use the Forerunner 935 which has wrist heart rate, it’s better than my last watch the Forerunner 235, but on interval workouts the heart rate is a bit off.

  • Taren, Thanks for your presentation. I am a Masters athlete coming back after a 30 year break from athletics (middle distance). I am a firm believer in Zone 2 training. I have been training for over 6 months at base. I 100% nose breath and my pulse normally sits at 114 during exercise. My resting pulse rate as dropped from low 60’s to high 40’s over 6 months. I utilize nose breathing to regulate speed and intensity. If my nostrils start flaring, I know its time to stop as I am entering Zone 3.

  • Glad I found this video. I trained last night trying very hard to stay in zone 2 but it was very difficult, I had to look up if what I was doing was correct and sadly it is that slow lol I’m also going to have to get a treadmill so I’m not seen speed walking. I picture that controversial Mr. T commercial where he pity the fool who speed walks lol

  • A while ago I tried running very slowly for a month or two because I felt my heart rate was always too high when I ran. It just didn’t work. I agree with the comments made in this video. You need to work on your aerobic base to start with, and you should have one long slow run per week (maybe more depending on your goal) where you don’t overly stress the body, but if you train running slow all the time your body will get very good at running very slow, but will be terrible when wanting to run faster.

    If you want to run fast, whether a 5k, 10k, Half Marathon, or Marathon you need to follow a plan that involves speedwork that is appropriate to the distance you are running and the pace you are aiming to run the race at, for the time you want to achieve. If your body, your heart, and your muscles aren’t used to tolerating the stresses put on it for shorter periods of time at race pace you aren’t going to be able to run at that pace for longer periods of time. It’s as simple as that.

    From what it sounds like is that this method is more about training the body to lose fat (maybe), and isn’t aimed at running fast, and training to run as fast as you can in a race. I agree that it could be used for a couch to 5k plan, but I really think it’s not even good enough for that. It’s really only good for someone who has never run, or is coming back to running after years of not doing much physical exercise to get the body used to running again. Sure the plan may work for you to lose weight by light exercise and the suggested diet, but this won’t set you up to run fast.

  • I dont get how this is even possible. I cant run in anything but zone 4, as soon as I transition from walking to running I go from zone 1 to zone 3 within a minute

    EDIT: Never mind, I pretty much realized how out of shape I am lol

  • Hi Taren, what about SST, or “Sweet-spot training”? That is by definition high Z3/low Z4. I’ve been doing lots of that this off season, and I find that it both stimulates (pushing up) FTP improvement, and it’s easy to recover from even 90’ish minutes accumulated at this effort level. Z4+ is much more taxing. I completely agree that the majority of training time being spent in Z1/Z2. I just differ on time spent in Z3 based on personal experience. In summer, my hard training will shift to pure Z4 and higher intensity intervals. Thanks!

  • i’d really recommend the 80/20 method by matt fitzegerald! his training plans are split in two parts and includes faster workouts in the last part!

  • I started recently zwift running because I hate the rainy weather. Is there any long term effects or problems that may occur from only running on a treadmill?

  • Great info TT.

    I think I’ve been guilting of being in Z3 for most of my training.

    It seems like most amateurs probably are doing most of their training in Z3? Nobody wants to be doing a brisk walk only or 60 minutes balls to the walk, so it just ends up being a comfortable zone.

    I hope I get into Team Trainiac!

  • How many miles/ wk or how many minutes/ wk would you have to run for this to be effective. Ex. Would 40 minutes 2 x a week show results or would you have to do 4 x a week for 1 hour? Your thoughts?

  • Heart / Qod: I’ve dabbled in heart rate training in the past (3-4 years ago), but I tired of it. I’ve moved toward just going based on feel and have found that I enjoy running more now:).

  • I’am 55…so well aware of what age means etc…. I am following Dr. Maffetone path…. I always wear my HR belt during all my sportive activities and sleep.

  • I’ve used heart rate training in the past. It has the benefit for beginning runners, who almost always run too fast, to tell them when to slow down. In the future, Heart Rate Variability will likely become a key statistic for athletes to monitor their levels of fatigue. Anyway, I now train with a running power meter. It’s a great tool for evening out effort on the uphills and downhills…and for race pacing. I find that I can train by perceived effort in most instances but it fails me on the hills and at the beginning of big races. The power meter solves those problems for me.

  • The MAF method means more to those who want to have running as an activity over the years, than to those who want to increase their performance, at least in the short term. The MAF method may over time provide a strong base for endurance running for many, many years with minimal injury incidence.

  • BRO!!! I just tried a run at zone 2… well I COULDN’T run in zone 2! I spent an hour “power walking”! It was terrible! I’m not sure how much more I can take! I feel like I’m in decent shape, but numbers don’t lie?

  • I use to train with heart rate monitors for years to, Kent you’re exactly right what it’s made for, Seth on your run today in the mountains could you feel the difference with your strength training that you’ve been doing? and how are your legs on the way down? 19 degrees here today Seth, so it’s going to be a cold run today, I’m getting jealous of your weather lol

  • Hey Taren,
    At practice runs, most of the times I’m unable to maintain zone 2.
    I have to walk inorder to maintain that zone. Is that ok?

  • Hey Champ, 40K+ people watched this Video. You have a tremendous group of people who believe in you and who you inspire, Big Big Congrats, this is big responsibility. A lot of people today don’t believe in very much, but they believe in you Lionel. Don’t weaken and most importantly, stay ‘True’…!!!

  • The exact video I was looking for to rationalize where to be in Zone 2 run training that I’ve been considering lately. My run fitness is way less than the bike (training for du). Zone 2 run pace puts me predominately in Zone 4 HR (regardless of the day, bike power/HR zones almost always fully overlap). I think going forward for the next while I’m going to prioritize HR over pace for straight Zone 2 run stuff and check back in a couple of months upping the pace and see what happens with the HR. Thanks man!

  • garmi 235. wear it as it states, snug. heart rate while running full out up a steep hill 106 easy, um, no i don’t think so. running tempo, moderate steady effort 150, maximum. no, i’m feeling ok, checking my pulse. And then it tells me no pulse. no, I have a pulse and still upright and moving. and then there are times i do feel it is at least in the general area. I feel like the report “last 4 hours” is more accurate than the second by second account. but it reports I am consistantly in the red zone, maxed out, when i know I am not. so i do no rely on it.

  • I’m a 71 year old runner who has been training with a heart monitor for 30 years. As I remember the original concept, it was felt that runners run too hard on the easy days and not hard enough on the hard days. So, the concept initially was to slow you down AND speed you up. Two critical measures one needs is your maximum heart rate and your resting heart rate. After acquiring both, it’s simple math to determine your heart rate zones. In my opinion it works, but one should use the heart rate as a third dimension to your training…not an absolute. But from experience, as one starts to get into shape the scheduled hard days get significantly harder to obtain the scheduled level. So, I think heart rate training can help. It adds a third dimension to your running but shouldn’t become so rigid that you don’t enjoy running.

  • Heard about avoiding zone 3 often already by now and believe(d?) it. BUT for 5 weeks now I’m on a trainerroad plan. I’ve never experienced such an explosion of bike fitness in this short time. Not even close. And they mostly work with sweetspot training which I guess is pretty much zone 3. This makes me doubt it a little bit these days.

  • I play high level soccer and am fit. I just started trying to run in zone 2 to increase endurance for games, but I could speed walk faster than run in zone 2 (15 min mile) with some hills. Is this normal when starting?

  • I went from running 10 minute mile and getting to a 160 HR at age 23 to now I can run 50 minutes at 10 minute pace before I get to 160.

  • Heart! It’s really perfect timing for this vlog because I just started wearing a HRM myself! I’ve found that it really gives me a much better focus for my workouts, forcing me to slow down on my recovery / endurance days and push myself on my anaerobic days. I have already begun to get a feel for when I transition from one heart rate zone to the next, so I think as I move forward I will be checking my watch less and operating more from feel, but even in the short amount of time I have been wearing it I definitely feel like it has helped me find more purpose in specific workouts which will hopefully make them more effective!

  • I tried the maffetone method. It’s not for me. My HR max lwhen using the MAF method would be about 126… I’m a type 1 diabetic.
    That is literally just above my walking pace HR. I tried it for a month with no improvement whatsoever. I now use HRR as a base for my zone training as my resting HR is approx 70 and my max can be as high as 200bpm. These levels are now coming down by just running mainly in zone 2 or 3 for hills. Horses for courses, nobody is the same the next person.

  • Incidentally the idea is to tap into your fat stores to get energy from this,that is what is meant to happen at a low bpm,higher bpm and the glucose gets used up,but apparently fat lasts significantly longer as a form of energy

  • I’ve done MAF for 18 months. I usually PR after no speed work! I know there is a PR waiting for me whenever I want to go beast mode.

    MAF
    March 2018 15:50 minute miles.
    June 2019 11 minute miles.

    March 18 to june 19 was on 10 miles per week.

    July 19 ( 11 mm, to now December 19 9 minute miles on 25 miles per week.

    I anticipate to be 8 minute mile pace in February, on 30 miles per week.

    Hope to increase to 35 mile weeks in February and by may or June 2020 7 minute miles.

    Maffetone training does work! My speed work, is letting my heart rate get a bit lower on a maf run by slowing down for 3 minutes, and then running a bit faster, maybe 7:30 minute mile pace for around 20-30 seconds I’ll repeat this a few times on every run while staying in my zone. I have hit 6 minute mile pace briefly using this maffetone fartlek type of training the faster your spurt the shorter it has to be.

    The runners in my club always get a surprise when I race ( rarely) the runners who don’t really know me, see my 9-10 minute mile strava runs and discount me as a contender!!!!!! Until they see me clapping them at the Finnish line having finished before them!. they can train hard all the time, get illness after illness, injury after injury and I’m cruising 99% of the time running slow miles!!! I’m crazy for training so slow according to them that is, until race day when the maffetone gloves come off.

    For a year before starting maffetone, I was getting slower. I thought my best running times were done. I can’t stress how pleased I am that I found out about maffetone. New born runner.

  • QOD: started to run slow to prevent injury while training for my Ironman this year. Then noticed my speed also increased. Read about Phil maffatone and decided to follow his teaching during this winters training base. Can’t wait to see the results. I already feel like things are going in the right direction.

  • Thanks for the post, agree steady runs which are well below race pace are essential for recovery and as a engine base for beginners,. But ideally you need to, as some time speed up the training to get faster. Frank Horwill used the 5 pace system, which involved running at 5 different paces to improve speed, as well as having steady runs in the plan. Just my thoughts having done 2.23 @ London.

  • Thanks for all these great advices. After years of stagnating performance training in Z3 and Z4-5. I decided to give this Z2 thing a shot with a 18 km run. I instinctively stopped my music and added a metronome app with 85 bpm instead. I tried to breathe through my nose and concentrate on it all the time. OMG! that was the must enjoyable run i had in a long time. It was like meditation. Not boring at all, and i didn’t even missed my usual music.
    After the run i was not even exhausted and my shower singing voice got much better ��

  • I have been running for about 10 years but in the last 2 years I have started doing triathlons (running still my passion) Because of this new sport I have started training with intensity zones, both with heart rate and pace. What I’ve learned is that when doing ZONE 2 (easy) runs, make sure you stay within your zone 2 heart rate intensity to build cardiovascular endurance but once you increase your pace to be in zone 3 and beyond to go by feel. It’s about the whole idea of 80/20 in which 80 percent of your runs are in zone 2 and only 20% are high intensity. It gets complicated but that’s the general idea.

  • I’m doing 80/20, 80% in zone 1 and 2, 20% zones 3, 4, and 5. I’m 3 weeks in, and is working well in UK during our lockdown. We are permitted to exercise once a day at the moment.

  • I have to walk most of my run to stay under 142, I am going to stick with this hopefully I will see an improvement quickly. I am 50 so 126 to 142 is where I should be.

  • I ve tried this to a degree. I believe in rest days to recover instead of strict MAF. Leave the HR monitor aside at times and have fun

  • It’s important to realise that not everyone will react favourably to the MAF formula. This is because Maffetone developed the formula as a heuristic/ approximation for those athletes that could not afford or want the hassle of a gas analyser test. The approximation is better for Athletes aged in their 20’s. For older athletes the MAF becomes more hit and miss and the variation around the point on Maffetones regression curve is greater and many athletes are either running way too fast or too slow depending on their physiology i.e. actual sugar/ fat burn levels. My MAF should be 115 BPM!-but my lactate threshold is 160 and my aerobic threshold 137 BPM. So, running at 120 BPM is never going to get me anywhere When MAF and your actual sugar/ fat burn align then you will get great results. If as I just said you are on the extreme of the data point around the MAF approximation MAF will not work well for you. This explains why there is so much debate on the web. Now Phil Maffetone confesses in the small print that a test is always better (he tested his star athletes; but used MAF for those who did not want to pay for a test). but of course, he is commercially invested in the wide use of his MAF formula. But it is just as inaccurate as all the other age formulae.

    But I must stress Maffetone is a genius and his training theory is brilliant if you suspect the pace is too fast or slow it’s safer to have a scientific number from a test rather than an approximation with a high degree of error; like MAF.

    this is a video by Matt Koorey he is one of the top Iron Men / Tri coaches in the world. He was actually tested by Maffetones ultra protege Stu Mitleman in 1997 Matt Koury worked with Brett Sutton legendary coach of Daniella Reif watch this! https://www.youtube.com/watch?v=qICo11gdtuY

  • I’ve combined MAF with interval/tempo/HMP/MP weekly runs. My biggest takeaway from the training is it builds HR “headroom” when you want to go fast, and recovering on a flat or downhill after climbing is INCREDIBLE. I’m talking like 20 to 30 bpm, 20 or 30 seconds after you’ve finished the climb. Liked your video!

  • Very interesting thanks for posting. I’ve been doing MAF for the last few weeks at 142bpm. I did a MAF test on 18th April and my mile splits were 09:07, 09:09, 09:19, 09:31 and 09:47. This morning I did another MAF test after running roughly 250 miles at 142, and the results were 08:50, 08:46, 09:05, 09:14 and 09:26. So that’s a 90-sec improvement overall for the 5 miles, at the same effort. It’s still frustrating having to walk on small inclines to keep the HR down, but I’m sticking with it as it seems to be working for me.

  • You look like an absolutely un-athletic idiot in that video. Nobody ever got faster by running slower. It’s absolutely stupid. Stop spewing bullshit. Everyone is trying to make a brand out of some new science they think they can take credit for. If your goal is to have a really low heart rate, great, jog slow forever. You will never get faster. This is idiotic. All of it.

  • Hi Seth yes I tend to agree with you about you need speed especially for 10k and under to get faster, ironically my Maffetone rate is too fast for me to run every day as I get fatigued, my resting pulse is quite low so I don’t know if that has any bearing on it, thanks for the interesting video.

  • Totally with you on this one, man! I started out of interest of getting my HR back where it was even just two years ago, where I could run 10:30 pace at 134 bpm. This year I’m solidly locked at, pretty much, 166 for most of my 8:45 pace runs, but have raced my fastest 5K this year at 20:50. So, like many other Maffetone trainers, I found it depressing how much I had to walk just to get it down to 140. Running slower wasn’t cutting it. But I found that my HR was about 163 bpm running 10:30, but? Oddly? solidly locked at 151 at 9:50, where my gait and stride were more natural. I decided just to run solid 9:45 9:50 paces for my training runs, as I become more aerobically adapted. Eventually the HR will come down to 140s, where I can then push the speed a little more.

    So, really? I think it just comes down to your former VLOG. Just run slower on training days and that will naturally occur. The only thing that Maffetone really helps to bring to the forefront, which some already know, is to watch your HR zones. Know your easy run days and moderate days. Pay attention to your HR more, instead of pace. Your body doesn’t know pace, it knows effort level i.e. yesterday I ran 9:50 min mile pace at 152 bpm, today I might have to go do 10:20 to lock in at 150. That’s just sleep, diet, recovery, stress, terrain/ route… etc.

  • MAF folks are some of the cultiest and craziest around. The whole thing makes no sense and starts from a thin air premise (180). Its basically packaged extremely well to gain a following and is great marketing. Obviously it will have some success with many people. Any regimented training program will have results, the more untrained the athlete, the better…quite obviously. This gets you started off slowly, which is the right way to do it, but isnt because of some magic HR number which is just a terrible end proxy for too many non aerobically related variables (heat, rest, hydration, etc…).

    And contrary to many comments, people sometimes spend many years in fear of this arbitrary number, and some even race at that number (just listen to the extramilest podcast)! WTH, its a training style so you can race your best, and its sad to see people leaving results on the table to slavishly follow a randomly chosen number that in no way applies to them specifically. Sad. Then pretending HR is so specific that a single beat over changes your metabolism/style is beyond bonkers and has zero physio backup. Training should also increase that number, not keep it steady, uh, nvm. At some low level hr/pace, its simply not a stress on your body and is a waste of time, literally. After building some base, some easy runs during the week, a workout day and a tempo run are about all you need and is far more efficient.

    Since when is the point of all running to be totally refreshed and recovered the next day? Great for most days, but you only have so much time for training in a week and volume is a linear thing at some point, intensity (doesnt have to be a lot more) is the only efficient way to get more. If you never train at higher levels when you race at them sometimes it can feel harder than it should. A few workouts will make it normal and simple to handle. Its okay to have a little more fatigue if you’re getting more out of it than another recovery run would do anyway. Tempo/Threshold/VO2 Max workouts can give an almost immediate boost and raise your aerobic zones/paces to higher levels much faster than continued slogging at 120bpm. The point isnt to do them all the time, but sprinkle it in, one core of any kind of trainging for any sport is variability, the body gets bored and its well known.

     Thered be nothing wrong starting this way for months to get bones/joints/etc….in gear and strong, but it isnt the HR that is the issue. And many other programs are very similar they just call it something different, base building, etc…80/20. Neuromuscularly, progression, specificity, etc…violates all that, not too mention at some point efficiency in time. Why does the MAF heart rate not change (other than 5-10 add/subtract) over time/fitness and why are they all whole numbers? That is why 180, 10 or 5 beats instead of something more random like 2, 3, and 7? Its because they were simply chosen and humans love numbers like that rather than odd ones, they werent chosen based off research or studies.

    Yes, I know there is a wealth of research that will grossly align with this ideology. Doesnt matter its the same for all types of training, anything 80/20 mostly easier, its all the same research and all the same ideas with different proxies (hr, power, pace, feel, rpe). Power is really the only one with the least amount of conflicting inputs/confounders but in running even that is not perfect (better though).

  • Where you are incorrect about Maffetone is that he is not saying to run slow. He is saying that if you build your aerobic base properly, you will have the same heart rate at faster tempos. However you are correct in saying that it is not proven at the elite level. The only example is Mark Allen for the Ironman

  • I did MAF for one entire year. I had no gains in speed, absolutely none. I followed also his philosophy on low carbs, good fats, relaxing and keeping the stress at a minim and so on. I became very good at running a Marathon per month at around 4 hours.

    For a few months now I just renounced at any diet and I introduced hard days (one per week, intervals on treadmill) and the results start to come. So Maffetone is best for over trained athletes like Mark Allen. If you are slow you will remain slow, no matter how much volume you will run at MAF pace.

    I agree entirely with your thoughts based on my findings.

  • I just use a Polarized training method in running like I used for Bicycle Road Racing with a chest strap heart rate monitor (I’m an ex cat. 2 now). It works wonders for me especially training for ultra’s.

  • I started jogging in Sep, using Maff kind of by accident. I wanted to go long distances, but I wasn’t fast. I actually really started liking half marathon distance, which is similar to what you said in your other video of doing 2+ hour long runs to build up the lungs. After I did that I was able to crush my pr 5k times these past two weeks. I feel like that is way better for training for another sport, and I want to start focusing on getting my mile time down which I think would be even better for sports, and then just doing slow long distances. As a side note, I think even going below Maffetone heart rate and jogging for a lot of hours is a great way to build a base starting out. It got me mentally used to just putting in hours, and I was surprised how much my speed increased. I had no idea how hard I used to run before I started watching people like you and kofuzi on YT. I just found out about recovery runs the other day.

  • That’s a really useful video. Thanks! Just about to try MAF. My question is about the diet that Phil Maffertone recommends putting with the 180 heart beat formula thing: high fat, low carb. Did you make an adjustment in your diet as well?

  • A lot of what I read on the MAF website sounded good, but due to the heat of summer and my hilly area, there is simply no way for me to stay below the HR without walking MOST of my “runs”. That I simply can’t do, regardless of the benefits. He also stressed staying below that HR all day every day for at least 3-6 months, not just on runs. Noooot happening. Bye bye all other hobbies! I think I’ll take from MAF the importance of LSD, but I love my hilly trails too much to comply.

  • Hi seth maf works with aerobic speed, Yuu can run, bike o swim at realy fast paces, without getting out of you aerobic heart rate zone, using the 180-age plus weath and sport background is the certain way to avoid bunr out, and injuries. a big example is mark allen and mike pig

  • The aerobic base can be complemented with indoor cycling. And unlike running you can do some high intensity intervals on the bike and several hours later go for an easy run. This way you get the benefits of aerobic conditioning and vo2 max training on the bike. By this method you will become fitter faster and less injury prone due to your hard efforts being done on the bike(a low impact activity). For example, I personally have no problem training for close to an hour at close to 90 percent maximal heart rate on the bike even in my 50s but that will kill me if I tried to do it running. Running is a totally different beast. Yes indeed the Maffetone method is the way to preserve your legs for the long term if you want to enjoy running all your life. But the Maffetone method has always been known as LSD or Long slow distance more accurately or the Van Aaken method.

  • Seth, I want to buy a headlamp/waistlamp but don’t want to spend $200 on one. I know the more lumens you want, the more money it costs for a really bright unit. Do you have any recommendations for a decent branded headlamp and or waistlamp that would be bright enough to use on the trails or open roads? BTW, do you prefer headlamps or waistlamps more?

  • I trained with low intensity for months and got worse. Unless you dramatically increase your volume, that drop in intensity is going to set you back. I think there are more efficient ways for weekend warrior types to train.

  • I find using % of Max heart rate to be much easier to use during training. That’s just personal preference. Also the wrist based heart rate is good for easy days but for hard workouts I find it can be pretty inaccurate (I’m using a Garmin 645m). I tend to wear a heart rate strap when doing any type of hard effort.

  • I just started MAF training. It is good to hear the perspective of what you considered easy before to what you started running when you started MAF training. It is tough to go so much slower than I usually go.

  • Great topic and interesting to see all the different views and uses of heart rate data. For me, the most important thing to remember is that heart rate is an output. I visualize it as: you’re inputting effort, that effort gets filtered through tons of things (your fitness level, health on the day, food you ate on the day, temperature, etc.) and your heart rate is the output. I think heart rate data is important to record and observe, and occasionally make decisions/judgments on, but always keeping in mind the factors that impact it.

    I’m by no means an expert, but here’s my overall strategy with heart rate:

    I record heart rate on every activity, but typically only use during an activity if it’s a recovery or easy day to keep my effort appropriate. I may also use it on harder days as confirmation of what I’m feeling. IOW, if I feel off during warmup or during the workout, what does my heart rate look like compared to normal?

    It can be useful for gauging fitness. For example, your tempo efforts are starting to feel a little easier, what does the heart rate data potentially tell you? Maybe you notice the last few workouts your heart rate is around 174 where it used to trend to 178 during tempo work. It can confirm “feelings” and tell you that you are getting fitter.

    Likewise it’s great for gauging endurance. During long runs (or even longer tempo work) you will likely hit a certain heart rate during the first few miles and stay around there, but at some point as you push the distance your heart rate will begin to decouple with your pace as you hit the edge of your current endurance limits for the effort. This can be useful to observe and track to gauge fitness and endurance as you progress through a training cycle.

    Another thing on heart rate watches and straps: The newer optical watches tend to do a decent job of tracking steady heart rate. They are not so good for quick changes in HR (ie. during intervals). HR straps are still the best/most accurate, however you can also look at optical arm bands which take heart rate further up on your forearm and are just about as accurate as a chest strap. I recently switched to a Scosche arm band and really like it compared to wearing a chest strap. Scosche, Polar and Wahoo all make optical HR armbands.

    One other cool thing about the Scosche band is that it can measure R-R intervals, which is needed to measure Heart Rate Variability (HRV) and can be used with one of the free HRV tracking apps (I use Elite HRV) to measure your resting HRV in the morning to gauge how tired or fatigued you are. Similar to the concept that Whoop uses for their strap/app. It gives you a readiness score for the day and gives you good data to gauge if you should maybe take an easy day instead of hitting a hard workout.

    Love the vlog, Seth! Looking forward to seeing your progress through Marathon training.

  • The science has been well established since the late 1950s, low-intensity running builds a number of key adaptions that are negated in an acidic environment i.e anaerobic, key adaptions are heart strength i.e stroke volume, promotes capillarization, mitochondrial count, etc. Top marathon runners are running at 20km primarily aerobically!! Obviously, biomechanical efficiency also plays a major role. Lydiard did not make slow runners run fast he made fast runners run for longer! this is a key point that is missed, Lydiard lived around the corner when I was a kid and had a milk run in our area!

  • I am a firm believer in what you have set out. Want to race fast? Got to train fast! If you train solely at 9 minute a mile pace there is no way you will race at 7 minute a mile pace. Up to 20% of your training should be at a fast pace that is at or faster than the pace you want to race at.

  • Hi Taren! Greetings from Kansas City. Excellent presentation on zone 2 HR training! How can I compensate for cardiac drift when I’m doing precision zone 2 HR training? For example, yesterday I was doing an easy long foundation run @ zone 2 efforts, and consequently (due to cardiac drift) may have drifted out of zone 2 and into lower ceiling of zone 3. Should I slow down the pace to compensate and ensure that I remain in zone 2, or just accept the effects of cardiac drift? ��
    Your thoughts are very much appreciated ��

  • Hooray some common sense! Like many regimes, MAF does have some good stuff, like you said I know I sometimes do my long runs and recovery runs too quickly, and running to heart rate is a way to slow these down. By co-incidence, I did just that yesterday, 7 miles long recovery at heart rate of 135, and averaged 8.15 pace against my marathon pace of 7.30, and after a very hard long run Sunday. Still too fast, so not sure what that proves but then I have been running for a few years, and am marathon ready (race in 12 days). Make of that what you will I plan to keep doing slower runs at the beginning of my training block and then adding in more tempo, threshold and intervals as I have done for a while i am still doing PRs at 57 years old!

  • I’ve recently implemented this into my training (for a trail 60K) and found it very helpful to structure my easy days. I have seen positive results both in speed and endurance. I do deviate from MAF one day a week to do a speed day (tempo, intervals, fartlek, hills, etc.). I have found that on my speed days I have more in the tank and can go harder longer, because I have dug the aerobic well. It’s clear that I was not running easy enough over my last 2 years of training. I am a fam to some extent. I agree that speed work is vital to building turnover, which is why I have kept one day in my training, even when training for a long slow run like I am.

  • Pain tolerance is not only physical it’s also phsycological. That’s why I think we should experience pain in training too and sometimes include all out efforts.

  • Hey Taren. I downloaded your calculator but there is only heart rate calculator and no power. Is it just old version and have not uploaded your updated calculator? Cheers from Estonia!:)

  • Also I think that percieved exertion is much more accurate than an arbitrary heart rate number. Everybody’s heart rate is different

  • I’ve run mostly MAF this year plus a harder interval session each week and for me it has been brilliant. I find this combo works well. I’m 44 and only been consistently running for 2 years so I’m no authority, but it definitely feels more enjoyable and is far less stressful on the body at my age. Slowing to walk up steep hills feels odd at first to keep in my MAF range but the beauty of it is you get faster at same heart. I highly recommend watching or listening to Floris to see better examples of athletes it has worked well for.

  • Seth came across an interesting word today called proprioception as it relates to your ankle strengthening. It might come into play on your running gate after an injury like plantar fasciitis

  • Hi Seth, thanks for the video again.
    I’m training via the MAF now for 8 months. I was running before but not consistently. Since Feb this year I picked up MAF and started training more and more. First race was end of June, speed work back than included 1% of my total miles after I started training MAF. Ran a PR of a minute and a half on the 10K and later in Oct I was even in better shape, taking a full 30 min of my marathon PR.

    A few take aways and opinions from my side:

    Running in the beginning is very slow but more enjoyable, look around you enjoy nature.
    Maybe a lot of the results was because of increased volume and consistency, but this wouldn’t had been injury free without MAF.
    If you read more in to MAF training you will find that there is room for speed work in this training program.

    Anyone looking for more info about MAF I suggest you look up Floris Gierman channel on YouTube, great deal of info very well explained.

  • I do all my training easy,and have improved my marathon time from 4:24,down to 3:07,the only speed work I do is odd races,it also helps short speed as my 5k has gone from 20’s to 17:35.I’m a 47yr old so it helps me get injured less so can get good consistent miles.

  • I have been using MAF as my base training as I started to run 3 years ago… My MAF pace was > 6:20min/k @ 140bpm, 3 yrs later I’m running <5min/k @ 135bpm. It's excellent for base building and consistent training. Idea from MAF is that with low intensity running you reduce injury risk, physical stress, promote fat burning for fuel which is more efficient than carbs... And the MAF principles go beyond just the 180 method, it's almost a life style. There are numerous books, podcast, videos that will go in depth. And BTW, Maffetone is not against sprinkling speed workout after a long enough period of base building. His point was that too many people are running too hard too often, get injured and don't see any or limited improvement over time. I'm a believer...

  • I belive MAF is soecially good for beginners to help taking a new sport building the foundations…Once you build a strong aerobic foundation go for more variations. Im tired of finding good friends broken because they start running to hard to soon and too often

  • “Correct me if I’am wrong! ” You are wrong! The Maf method do not exclude and do not disemphasize high intensity training. You pull your info from the website and from vloggers, bloggers as you said. Start pulling it from the work of Phil Maffetone and you’ll get it right.

    1. Big book of endurance training and racing
    2. Endurance handbook
    3. Endurance Planet podcasts

    First of all it is not a training method. It is an entire lifestyle focusing on global health, especially now. However, it is still kind of dialled towards sports performance, but all in the light of health.
    I am not gonna quote the 100s of pages from the book here on all aspects of possible performance improvements.

    So. There is a MAF test, where you get out and draw conclusions from your fitness. Changing lifestyle habits, like everything from chemical exposure, electro-time, diet, sleep, hydration, family balance and so on, will affect this MAF test. It is an 8km run on the track while hitting 1km splits, or 5mile with 1mile splits. During the test you can see how the split-times stack up on each other, but also build a solid performance measure tool over time, by comparing test results.
    It is said in the books and said in the podcasts, that actually you can do all type of intervals, tempo runs and high intensity work if you wanted to. You just have to keep an eye on the test results and see no major deterioration what means a compromise to your MAF, maximum aerobic force slash maximum aerobic function. That will be shown in your regular MAF tests!
    In case of neuromuscular adaptations, from the beginning of your MAF journey, the 7sec sprints are emphasized. Then he talks more about hill sprints, down and uphill running too when getting more and more advanced.
    Here is a playlist of more than two hours worth of videos I made about the MAF system. I did not cover everything yet, but slowly it will come:
    https://www.youtube.com/watch?v=yg5JPyU5NEw&list=PLskDuS6_yu5OdF5NUsRraUOy2WQVKgzKG

    It is very Lydiard style indeed, as in the books he discussed a lot of lifestyle and nutritional habits, down to micro levels, what was very unwelcomed in the 60s, but very revolutionary in the meantime. So even Lydiard wasn’t only about running and high mileage.

    PS.: The 180-YOUR-AGE formula is just one single puzzle in a million puzzle picture.

  • Agree with you Seth. A committed “runner” since 1966 and still running, “MAF” as it is now refered to would fall under the realm of base milage training or as I call it “miles in the bank”. My coaching back in the 60’s was hard core Arthur Lydiard method. Slow running was a foundation activity or for recovery. I find most of todays coaching philosophies harken back to Arthur Lydiard’s approach ie. foundation phase, strength phase, speed training, sharpening followed by tapering. Variations of Lydiard’s approach.
    I very much enjoy your video channel and am always on the lookout for truly new ideas. Keep up the great work Seth.

  • I love low HR training. I do around 80-90% of my weekly volume in the MAF range, combined with strides (20-30s) and mostly short intervals for a workout and then maybe a moderately high tempo section in a long run. I’ve been seeing continual gains and feeling great for it, running anything from 5k to 50miles.

  • Heart!

    I you heart rate training! It is just so much more easy, and so helpful in race situations!
    If ypu are going to train by heartrate dont you the one on the watch! You have to juse a cheststtap

  • I love you Seth but this was so unacceptable review of MAF. There is a lot in this way of training. MAF means Max aerobic function.

    I don’t understand if you never ever trained this way, read the book, listen Phil in a conference… you questioning the method. I don’t find it fair.

  • Lots of talk about the same thing IMO. If you want to progress your running it takes more time/miles. You cant add time/miles without some 80/20, 90/10, MAF approach. The body dictates this. All different ways of discussing same thing.

  • Completely agree with you on the detriment to the neuromuscular system. I used MAF over the summer as base training for my university’s club xc season. I was running higher mileage than I ever had, but at around 9:45 10:00 pace. When I came to college and started running with my teammates at practice, 8:00 pace felt really nice aerobically but for my legs it felt like a race. That lasted maybe 2 or 3 weeks before my body finally readjusted to a quicker pace. At the end of the day I’d say it worked out because I finally made it through a full 5 month xc season without injury, which I believe is a result of running so slow over the summer. I honestly don’t know if I’d stick completely to it again, however. I will probably do at least some of my mileage at a faster pace while keeping some of my runs at this MAF pace over the next summer, as the detriment to my neuromuscular system was too large to be worth it in my opinion.

  • Question If you do multiple (4 to 6 per week) Z2 trainings during the week that total the needed number of hours you need vs a couple very long Z2 trainings does it make a difference? Is the individual workout duration important?

  • For the record, MAF stands for maximum aerobic function. It’s not MAFF, it’s MAF. Just happens to also be the first three letters of his last name.

  • Hey Seth! I have a garmin which has wrist-based HR, but I prefer the chest strap because its more accurate and gives a few more stats. There are also bands like the Scosche rythm+ that you wear around your arm that are a more accurate alternative to wrist-based. In high school we did 3 miles while keeping our heart rate within a certain range and compared the time it took to evaluate progress and serve as a heads-up for overtraining or sickness.

  • So nice of you Seth to mention my name in this vlog����.’Bijendra here.. Have tried MAF for long to build aerobic base but for race ready regime I found it better to incorporate speed Workouts.. So the mix worked well.. You are very apt on turnover thing.. Rythem building must be the key to be race ready.. Thanks for your valuable insight.

  • I have a question: I’m 33 years old and I did a stress test. The result was Max HR 193 for 12 min and 196 watts.
    The calculator says:
    z1 to 119
    z2 119 132
    z3 132 172* upper limit isn’t too much?
    z4 172 184
    z5 184 212!!!

    may be a I did another test type? I don’t understand, 212 bpm are too much.

    by the way: thanks for the calculator!!!

  • Firstly, you did it justice, I’ve trained MAF exclusively in the first 5 months of season one from last October/Nov 2018 to March 2019, aiming to not breach the magic number. Wrist based HR did not work so I had to upgrade to a Scosche HR on my arm, suddenly predicted HR that’s stable �� I also relied on Stryd for accuracy in pace.

    QOD: YES I absolutely had success. My paces improved at same HR range. I did not get injured. However, after that 5 month base I did what Phil says: add in specificity i.e. speed sessions such as fartleks, track while continuing to have low HR sessions. I’d do one or two faster sessions and 3 long MAF runs.

    The result of ten months training (5 exclusively at only MAF range) I ran my debut marathon on a v hilly Snowdonia course in 3:38 off only max 40 miles per week training.

    In season two (2019/20) I’m resetting and had 3 weeks off after my marathon. Done. I’m now back to just MAF sessions and repeating the same courses and workouts I did in season one…I’m way faster for the same HR range than I was a year ago…easily a minute per mile.

    But, I will deviate from MAF. I’m going to keep either one hilly or one fast track or a race session in my weekly mileage whilst also doing MAF sessions.

    I’ll let you know how it goes, especially as my goal is to hit PBs in anything from 1 mile to half marathon.

    Bottom line, I used to get injured a lot… Seems now I stay injury free and feel amazing…

    As Simon Ward said he interviewed Dr. Phil for his triathlon SWAT podcast… “A rising tide lifts all boats”…which means…as you get faster at the same lower HR will mean you pace will be faster at higher HRs….seems to be the case for me.

    I’d go on to say that in the Lore of Running book when MAF is discussed, they use Mark Allen as the example…no he didn’t only train low HR, what he did was train low HR exclusively in the first 5 or 6 months of the pre season / season and then once that “patience” phase was over he’d start training at higher intensity…he ran the IM world record run back in the eighties ( 2:40 and change I think), this mark was only surpassed by an über runner a couple years ago….but, we’re all different, find what works for you and continue to adapt and improve ������

  • Did a lot of Long Slow Distance training in the 1980’s.
    Doing it regularly for a couple of years, builds a durable base and protects against injuries.
    It actually is a good way to repair the body after injury.
    The key is keeping slow and relaxed, keeping good technique and run for long enough (in time!).

    What you now call Mafetone (for some reason…?) was used even before the 1980’s.

    Combine it with Fartlek training.

  • I adapted maffetone Low Heart run training. I’m 6wks in and absolutely getting faster. All being a vegan athlete that’s helped me further

  • One size does not fit all, that is a major mistanke by maf! For me with max pulse 196 it is perfekt as supplement, but for my pal vith max rate 170 it is hard hard training….so pointless with thees Numbers. Slow and easy is a good Way to run but forget Any formular and find your pace by FEELING

  • Hell yeah I love this, I started the heart rate monitoring system before this, but this just helped clarify some things. I’m loving it, keep it up bro.

  • This is my 3rd day of MAF,..my age is 42 and max rate is 138. For first 2km I can run under my max HR, but after that, the HR start to rise everytime I run. So I have to walk ans run..walk and run….my pace is so.slow 10.55…it is so frustating..what is your advise

  • After some lazy months I have increased my weekly distance to 140 km trying to stay between 125 and 135 bpm. It’s great for recovery and improvement of aerobic capacity while staying injury free. Although reviews say wrist Heart rate monitors are inaccurate I don’t see any differences between the built in sensor of my garmin 735 and the hrm strap. Also the more you train in heart rate zones you get a feeling for heart rates and the corresponding perceived effort. I can definetely feel once my heart rate leaves the MAF Zone. Would have been great if some coach had told me these principles. Now my 5k pb is 18:16 without much speed workout, I wasn’t any faster as a 18 year old (20 years ago).

  • Yes. Monitoring your HR can give a runner data about their effort, especially for easy days. Most runners, including me, think I’m running easy, but turns out I’m borderline threshold/tempo running. I use a applewatch and watches are not exact readings but the data from run to run are consistent to me. Tempo, threshold and max efforts workouts, I do not worry about my HR. My legs tell me this hurts! Haha Great topic!

  • Really good guide, however my garmin zone 2 isn’t the same as your zone 2 and then there is strava/training peaks too. How can I ensure I am in THE zone 2? Thanks in advance

  • hey i think you just saved my life. 52 male been cooped up in the house taking care of a disabled wife for over 4 years now. My health has went down the tubes because of it. I do own a bike and a old fan bike. I recently started the air bike and riding outside when i rarely get the time but i am dying at a heart rate of 144. I am willing to bet that that is my max hr lol. i have been going at it to hard. i cant get your free calculator to open up on my phone but it will be ok, i will figure out my zones somehow. Thank You so much for these videos.

  • Right now I’m running miles at 20mins or slower sometimes. Lol. I discovered the effects of Maf on my own. I was injured and all I could do was walk. I got interested in taking long walks, and after about an hour or so, I realize I get the same feeling I get from doing a 3mile run. Super relaxing. And yes, I also discovered that the key is just accept that this is an exercise for patience. It’s a bit spiritual and has brought a lot of inner peace for me. And yes, within time I was agian running like a beast lol. But ofcourse I didnt actually learn my lesson because I kept going overdrive and now I’m hurt again haha. But time to practice patience again.

    I want to add, slowing things done has such an incredible benefit. When you do this what you want to feel is therapeutic. Sometimes in my boxing training I even slow things down to a snail’s pace, and before I know it my body is sooo warmed up that its urging with exicitment to burst with energy, an energy that I can actually then sustain. This idea can be applied to more than just running… I realize that basically this is what TaiChi is.

  • Did my 1st Zone 2 HR run today, found this video tonight, laughed about the Strava thing! I called my session “Check your ego at the door…” great vid! I literally spend 80% of my time in Zone 3, very excited to change

  • I use heart rate data to monitor the intensity of my workouts. I also take into account how my body feels. I think it’s useful for newer runners to ensure every activity is not done at a high intensity.

  • I’m a 67 year old who started running 2 years ago. I’ve been doing MAF training for just over a month and have seen remarkable improvement. My plan is to stick with it for for 2-3 months, then start adding in speed work. Very impressed with the results so far.

  • Hi, I’ve just seen the video. Very informative, thank you! I did my first MAF run today and it was painfully slow, I was almost ashamed. Just a quick question, how long will it take to improve? My MAF pace is about 10’48 min/mile. How long will it take to get to around 9 min/mile?

  • I find I have to brisk walk the whole exercise to keep within my Maffetone max HR. Getting frustrated but will stick with it. Is this natural?

  • Thanks, very interesting. Do you watch your heart rate zones or power zones when on the bike? Do you want to be in both power zone 2 and heart rate zone 2?

  • Seth, your words were mostly correct but lacked balance. 1 thing you failed to mention is Maff believes stress (including high HR and general life stress) inhibits aerobic development. This is often how Maff and followers explain lack of result.

    Maff isn’t for 5k racer. Probably won’t help Kipchoge because he’d have to give up quality sessions.

    For Ironman and ultrarunners, 3-hour is a short race. Most don’t go anaerobic during entire race. Maff Method makes more sense for them. Many of us learned through Tim “Lucho” Waggoner’s podcast. Lucho won 2012 Leadman in 20:12:42.

    Maffetone’s original follower: Mark Allen’s short race is 8 hours.
    100-miler Zach Bitter ( 11:19:13= 6:48/M pace) is another poster child.

    1 popular approach is to follow 180 formula for 37 months to “build base” before any high HR workouts.

    Another important piece is injury avoidance. (Maffetone meets Tabata)

    Seth, please make a follow up video on the topic. Include clips with the man if possible. Phil is very approachable.

  • I don’t understand HR training and all that…too technical imo…I like Seth’s approach…the harder the work the better the results…

  • Hi, great video!! I’m a new runner and I have started incorporate MAF training in my routine. At the moment i can run for 10mins then i need to stop + walk to let my HR decrease. Once it decreases, I run again, however my HR only allows me to run for 30 seconds before it reaches my MAF HR. I’m 31 so my HR should be at 149, once my HR reaches 149 i stop and let it drop to 129 so its 20 beats lower. However i only can run for 20/30 seconds before i need to stop again, so i end up running 30 seconds intervals. is this the correct way or shall i let my HR decrease even more before i start to run again?

  • I agree I tried the program for my last marathon and felt very slow. I didn’t have the speed in my legs as I didn’t do speed training.

  • I hear pros number one advice: non-pros dont ride slow enough during recovery or ride hard enough to adapt… Just in the middle, not doing much for your training. Your helping the community!

  • Maffetone Training = go further then before without worrying about time and distance. 1/3 of your furthest distance achieved is the benefit of your fast pace.

  • Great explanation of Z2 training! I have found myself training in Z2 over the past year but not seeing the results you speak about and I am wondering if it’s because I usually stay at 2.9 so technically I’m in Z2. When I ran yesterday I breathed only through my nose and I was able to keep it at 2.5. So does it matter where you maintain Z2?

  • Well we all have our training zones plan until the sun come up, or the humidity came down on ya. Id say in a perfect environment go for it. In the real world? go by feel

  • Very interesting! I’ve been focused on nose-only breathing and staying in a range where I don’t feel a need to mouth-breathe. That has my heart rate in the 140-150 range. Still high, but I was at 170s prior. This makes so much sense, and explains why I have historically run better after two weeks off, or a similar break. Especially with sprint work. I’m going to try this. Thank you for the information.

  • I’m interested to know what effect your improved ability to maintain a lower heart rate has had on your times over any given distance. Obviously the expectation is that you can now run faster at all heart rate ranges. So that 5.45 mile should now be lower for the same level of exertion. Have you actually seen a time improvement at your maximum effort runs?

  • 28yo this year, Been doing MAF training for about 3 weeks (4runs per week 7:45 8:35m/km), however my HR always stays at 160-170bpm when it’s suppose to be at 152bpm.

    Any idea how to lower it down? Tried walking in between runs and taking a break but once I continue running again my HR spikes up to 160-170bpm

  • I am going to be trying this for the next few months. My running has always felt pretty good but my heart rate is always around 180 so perhaps I am pushing things a bit too hard.

  • Been doing MAF training for last 2 weeks, into my 3rd week. Started at WK1 6:42 m/km, WK2: 6:30 to 6:20 m/lm, WK3: 6:05 m/km. No injuries. Running at approx 40-45 kms per week.

  • It happens to me something similar. I can run for a long time but my HR is always higher than I thought. I am able to run a half marathon under 1:24 but i know i´m pushing so hard, and finally once-twice at year, I finish burnt out. Today I started creating a strong aerobic system to bear all the year and improve my PRs. I hope it works!

  • Great video ��
    I’ve just started the maf method, but finding it hard with my age being 49.
    Only into my 3rd week at the moment. Do you think I’m right going to average hr over a mile?