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180 Formula

11 08 2011

Click on the link below on the article by Dr Phil Maffetone on his Maximum Aerobic Function (MAF) which is a detailed explanation on his training philosophy following one’s Heart Rate and the use of a Heart Rate Monitor.

Want_Speed_Slow_Down_2007

Lately, one of my “friends” from Facebook who had been a triathlete for 17 years had called my attention when he read one of my posts that I am presently training using the Heart Rate Monitor. After his retirement from triathlon, he is pursuing his first ultra marathon run this coming December as he thinks that ultra running is “deeper” and more challenging than his past triathlon feats. I am sure this guy is a “purist” IRONMAN and one of the bests in the 90s or in his younger years. He even predicted that if I continued my plans to get into triathlon in the mid-80s, I could be a sure podium winner in my age category. (Note: I could be fighting it out with my brother Retired General Samuel and Retired Colonel Brigilio Balaba of the Philippine Constabulary for the top honors for our age group).

In one of his e-mails, he shared to me the following updated version of the MAF’s 180 Formula.

Here is the formula:

1. Take 180

2. Subtract your age

3. Take this number and correct it by the following:

-If you do not workout, subtract another 5 beats.

-If you workout only 1-2 days a week, only subtract 2 or 3 beats.

-If you workout 3-4 times a week keep the number where it is.

-If you workout 5-6 times a week keep the number where it is.

-If you workout 7 or more times a week and have done so for over a year, add 5 beats to the number.

-If you are over about 55 years old or younger than about 25 years old, add another 5 beats to whatever number you now have.

-If you are about 60 years old or older OR if you are about 20 years old or younger, add an additional 5 beats to the corrected number you now  have.

You now have your maximum aerobic heart rate, which again is the maximum heart rate that you can workout at and still burn  mostly fat for fuel. Now go out and do ALL of your cardiovascular  training at or below this heart rate and see how your pace improves.  After just a few weeks you should start to see a dramatic improvement in the speed you can go at these lower heart rates.

The details of his e-mail is properly explained in the link below:

http://www.markallenonline.com/maoArticles.aspx?AID=2

Based from the updated version, my Maximum Aerobic Function’s Heart Rate is supposed to be 126 beats per minute (180-59 = 121 + 5 for being above 55 years old). However, since I’ve started with my first MAF Test with a Maximum Aerobic Heart Rate of 121 beats per minute, I will maintain 121 bpm as my training’s MAF heart rate.

Good luck to my ultra running “friends” and BDM “veterans” who will be competing on this weekend’s CAMSUR Cobra Ironman 70.3 Triathlon Competition. Take it “easy” on the swimming event. Make sure to get a “spot” for the KONA IRONMAN this coming October in Hawaii, USA!!! Have fun and be the best to yourself!

For those who have started to train for the 1st Taklang Damulag 100-Mile Endurance Run and for the yearly BDM Races, I highly recommend you to try the Maffetone’s Training on the use of Heart Rate Monitor/MAF Test.

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One response

12 08 2011
vegpedlr

Go slow to get faster! It really works. I’ve been working with the Maffetone Method for a few months now and I have never progressed so quickly, with so little stress, and so much enthusiasm for training. Be patient, and the fitness and speed will come. Good luck!

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