How to calculate your maximum aerobic heart rate (MAF heart rate)

With the marathon, long-distance trail running, triathlon and other sports are becoming more and more familiar to ordinary fans, some of them are beginning to understand and practice the MAF training method. The best guide for this training method is The Big Book. Of Endurance Training and Racing (abbreviation: Big Book). We will share a few articles about this book and training methods.

MAF heart rate is the basis of MAF training method, and it is more instructive than traditional experience formula based on 220-age maximum heart rate. So how do you calculate the maximum aerobic heart rate of MAF? We compiled the relevant chapters in The Big Book of Endurance Training and Racing for your reference.

To determine your maximum aerobic heart rate, there are two important steps you can follow.

First, subtract 180 from your age. Then, adjust according to your current health and training status.

180 - age.

Based on the numbers from step 1, select the one that best suits your current situation and make adjustments.

a. If you have just had a major illness (such as a heart attack, a condition requiring surgery or hospitalization), or if you need to continue taking a certain medication, reduce it by 10.

b. If you are injured, the state of the game or training is not good recently, you have a cold more than twice a year, suffering from allergies or asthma, or interrupted training for a period of time, ready to start again, then subtract 5.

c. If you insist on training (at least four times a week) for two years and you have not encountered any of the above problems, you do not need to adjust.

d. If you have been training for more than two years, have not encountered any of the above problems, and have improved in the game, then add 5.

For example: If you are 30 years old and belong to the situation described in (b) above, your number is 180-30=150, then 150-5=145. The heart rate is 150 (150 times/minute).

In this case, the maximum heart rate during training is 145. At this time, the highest oxygen efficiency, so that you can effectively improve the aerobic basis. Above this heart rate, the proportion of anaerobic will increase significantly, and the body will increase the consumption of sugar and reduce the consumption of fat.

If you are not sure which of the two situations you are in, train the training according to the set of calculations with a lower heart rate. If the medication you take will affect your heart rate, or if you have a pacemaker, or if you have a problem that is not covered in this article, you may need to consult a specialist who is familiar with the field of endurance sports.

For the above discussion, additional attention is required in the following two cases.

For people over the age of 65, this 180 formula should be applied after further individual assessment. Among these athletes, depending on individual differences, some people can add 10 after calculating according to the 180 formula above. But this does not mean that their body is really suitable for this calculation, it is important to specify the goal that suits you.

For people under the age of 16, this formula does not apply. For such athletes, it may be appropriate to set the heart rate at 165.

After determining the maximum aerobic heart rate, a heart rate range from 10 to this value can be used as the training heart rate range. For example, if an athlete's maximum aerobic heart rate is calculated to be 155, then his aerobic training field is between 145 and 155 (times/minute). The more the 155 heart rate training is, the better the training effect of the aerobic basis.

For most athletes, it is best to train at a relatively low heart rate at the very beginning. "That's too slow to practice." This is the most heard complaint. But after a while, your feelings will get better, and the pace of maintaining the same heart rate will increase. The stage of low-speed training will not last too long, but there are always many people who can't change bad habits and can't stand the low speed of the beginning.

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