Home
Back
MAF HR Formula:
| From: | To: |
The Max Aerobic Function Heart Rate (MAF HR) is a training heart rate formula developed by Dr. Phil Maffetone. It represents the maximum heart rate at which you can train while staying in your aerobic zone, optimizing fat burning and endurance development.
The calculator uses the MAF HR formula:
Where:
Explanation: This simple formula provides a target heart rate for aerobic training that helps build endurance while minimizing stress and injury risk.
Details: Training at your MAF HR helps improve aerobic capacity, increases fat metabolism, reduces injury risk, and enhances overall endurance performance. It's particularly useful for endurance athletes and those looking to improve cardiovascular health.
Tips: Enter your age in years. The calculator will provide your target aerobic training heart rate. For best results, use a heart rate monitor during exercise to stay within your MAF HR range.
Q1: Are there adjustments to the basic formula?
A: Yes, Dr. Maffetone suggests adjustments: subtract 10 if recovering from major illness/surgery, subtract 5 if untrained/injured, add 5 if trained for 2+ years without problems.
Q2: How long should I train at MAF HR?
A: Typically 3-6 months of consistent MAF training can significantly improve aerobic capacity. Sessions should last 30-90 minutes.
Q3: Can I use this formula for all types of exercise?
A: The MAF HR is most effective for endurance activities like running, cycling, swimming, and other sustained aerobic exercises.
Q4: How does MAF HR differ from maximum heart rate?
A: MAF HR is your optimal aerobic training zone, while maximum heart rate is the highest heart rate you can achieve during maximal exertion.
Q5: Should I always stay exactly at my MAF HR?
A: It's best to stay within 10 beats below your MAF HR. Going significantly above shifts to anaerobic training, which has different benefits.