As a sprint athlete in the 1960s Maffetone had no interest in endurance training or racing, and maybe didn’t even suspect that such a thing existed. During the early 70s he attended the University of Chicago where he studied Chiropractice as a prerequisite for medical studies, but then, in the mid 70s, he gave up his medical studies to concentrate on the newly created practice of kinesiology.
In 1977 he set up own practice working with injured athletes and then, as word of his competence spread, he started working to improve athletic performance with such names as Mark Allen (six time Ironman World Champion), Stu Mittelman (Ultrarunner in events up to 6 days), Mario Andretti (Daytona 24 hour race) and US military units such as the Navy SEALS and Stealth bomber pilots.
Maffetone concentrated on a holistic approach, which considers the individual as a whole, rather than separate problems to be resolved. This was based upon his observation that many athletes were “fit but not healthy”.
The private practice and training clinic has been closed since 1997 but Maffetone continues consulting, lecturing and writing books. He also cooperates with the training site “Mark Allen Online”.
Dr. Phil Maffetone
Working with numerous athletes from the late 70s through the 80s and 90s Maffetone was among the first to incorporate the use of heart rate monitors, however while most coaches were using these to delimit the parameters for anaerobic workouts, around and above the Lactate Threshold, he was more interested in using the instrument to delimit the parameters for purely aerobic workouts. His premise for athletes, then and today, can be summarised in the following two sentences as evidenced in his best known books (you can find a link to "The Big Book of Endurance Training and Racing" on my "Recommended Reading Page"):-
Train slower, enabling your aerobic system to improve endurance so you can actually race faster.
Focus on burning more body fat for energy, instead of just on carbohydrates (glucose).
In order to establish the true aerobic range for each individual athlete it is necessary to conduct a number of precise tests which measure the maximum heart rate and the RQ (Respiratory Quotient) or RER (Respiratory Exchange Ratio). These tests were lengthy and expensive and although they could be performed on top athletes it wasn’t possible to extend them to “normal” athletes. Maffetone experimented for a number of years with a number of formulas, which could be used by anyone to establish their true aerobic heart rate zone, comparing them to the results obtained in laboratory tests. His final formula, which he found to be the most reliable in comparison with laboratory tests was
180 – age = MAF Zone. This was further to be adjusted according to the athletic condition of the individual. A novice runner or one who was recovering from a serious injury should subtract a further 5 beats. A runner who has been training for a few years should leave it as it is, while a runner who has been training for a number of years and progressing in his ability should add 5 beats. When in doubt the advice is to adopt the lower number. Athletes over 55 with a history of athletic performance may have to add a further 5 beats.
The athlete should then train within a zone from 10 beats below this number up to a maximum of this number.
* This range has been modified in recent years by a number of coaches who feel that the ten beats below the MAF number is too low particularly for competitive athletes, and have adopted a zone of 5 beats above and 5 below. Personally I utilise this modified zone. Maffetone would probably not be in agreement with this variation.
He called this the Maximum Aerobic Pace, later changed to Maximum Aerobic Function (MAF) when other sports were contemplated. It is important to note that Maffetone does not attach any significance to this number. It is not an expression or percentage of maximum heart rate, Vo2Max or lactate (anaerobic) threshold. It is purely a number, which indicates the certainty that the athlete is working at an aerobic output.
The athlete working (running, cycling, swimming etc.) within the MAF zone will first find himself having to move at a speed, which he will consider particularly slow. However bycompleting all of his workouts at this level of effort he will discover that after a period of time he is no longer moving at a slow speed, but that the speed, which he can maintain at the same heart rate, has increased. For example it is quite usual for a runner who follows the MAF method in the correct manner to go from 6 minutes plus per kilometre to under 5 minutes or even lower, maintaining the same heart rate.
In order to monitor the progress over time Maffetone suggests the use of the MAF test every 3 or 4 weeks. For running, this test consists in the completion of an 8 kilometre route, maintaining the heart rate within the MAF zone and recording the time for each kilometre. The test should always be completed on the same route and preferably at the same time of day in order to reduce the number of variables. At least 15 minutes of warm up in which the heart rate is slowly brought up to the MAF zone, should always precede the test. Over time the athlete should be able to observe a gradual reduction in the time necessary to complete the single kilometres and the total route. After a period of 3 to 4 months a plateau will be reached in which there are no more significant improvements. This is the sign that the purely MAF part of the training is over and it is time to move on to other parts of the training protocol
A secondary result of MAF training is that of the body becoming adapted to utilise fat as the primary source of fuel, rather than glycogen which, as we are all aware, is contained in a finite amount within the body (approximately 2,000 calories). The average amount of fat contained in even the leanest of athletes is equivalent to at least 50,000 calories. The closer the athlete moves to anaerobic performance the more glycogen is burned and the result, if no other fuel is ingested, is the famous bonk.
All of the above has a certain relevance for the average trail runner who, partaking in medium to long, and even extremely long races, can find a great advantage in being able to run at a good pace while maintaining the heart rate within the aerobic zone.
1. Faster pace can be maintained for a longer period of time before the onset of muscular breakdown and slowing, usually associated with exercise within an anaerobic regime.
2. Less glycogen will be utilised, while more fat will be burnt, allowing the athlete to go further without refuelling, or allowing a less intense fuelling plan, eliminating potential situations of intestinal stress such as vomiting or diarrhoea.
3. Running within the MAF zone is clearly less stressful than running at higher heart rates, allowing the athlete to work out more often without the associated stress of “heavy” training sessions. Clearly a less stressed athlete is a healthier athlete.
The problem which many athletes encounter with this method is not physical, but psychological. Particularly in the early stage of this training protocol the athlete will find themselves running at paces which they will consider absolutely pedestrian – way below their normal speed - and will also risk being overtaken by other runners who they would normally leave in the dust. However if they persist for at least a month the improvements in pace at the same heart-rate will start to arrive and after 3 months they will find themselves running at much faster speeds while remaining comfortably aerobic. For this reason my advice is to start this training during the winter months and preferably by yourself in order to avoid as far as possible any agonistic stimulus.
The cardiac data from one of my MAF sessions - note the gradual warm-up and then maintenance of the heart rate within the zone 128 - 138 (apart from the pee stop at 58').
My personal method for carrying out this kind of training is to listen to podcasts which allow my mind to switch off, remaining vigilant only for the heart monitor and the act of putting one foot in front of the other.
By performing regular MAF tests the athlete will be able to monitor the improvements and gradual increase in aerobic speed. After a period of 3 to 4 months a plateau will be reached in which there are no more significant improvements. This is the sign that the purely MAF part of the training is over and it is time to move on to other parts of the training protocol.
In the next part of this series we shall address the subject of training periodization.