MAF: Maffetone maximum aerobic function method
LoadFormula 180 minus age to calculate a pure aerobic training heart rate target.
The MAF method (Maximum Aerobic Function) by Dr Phil Maffetone uses the formula 180 minus age (in bpm), adjusted a few points based on health status and training history. The goal is to train exclusively below this HR for several months to build a solid aerobic base. The theory: above this HR, the body recruits fast-twitch fibres and produces lactate, slowing aerobic adaptation. In practice, for a healthy 35-year-old athlete, MAF HR is 145 bpm. The method is often combined with a MAF test (3-5 km at constant MAF HR) to measure base aerobic pace and track progress.
In TriPaced:
In TriPaced, MAF is not the primary target zone (Coggan/Friel zones are used). But the aerobic threshold HR calibrated during onboarding often sits 5-10 bpm above MAF. During long base phases, some Z2 sessions can be done at MAF HR to maximise fat adaptation.