MAF-Maximum Aerobic Function, a term made famous by Phil Maffetone…also called as Maffetone method, is a Heart Rate based method used during your physical activities like running, cycling, swimming or even strength based training. It involves deriving at your MAF HR using the 180-Age formula. This is usually Zone 2 if we go by Zones. It gets a little complex post that. There are a lot of permutations and combinations, let's go through some of them.

• Now, you need to subtract 5 beats from your MAF HR if      you’re overfat. For e.g. if you are 40years old then your MAF HR is 180-40 = 140. if you are over-weight it becomes 135.


• Subtract 10 beats from your MAF if you’ve experienced chronic overtraining.


• If you’re not eating well, subtract 20 beats from your MAF.


• If you’ve subtracted 10 bpm due to an illness or taking medication, once you’re recovered you can add back those 10 bpm


• Heart rate for long-term MAF athletes is: Every 5 years reduce MAF by 2-3 bpm if healthy and fit.

Then there is Carbohydrate Intolerance, Inflammation, Vitamin D, Folate, Stress, Age. What is the duration of MAF period? Can I include sprint workouts during MAF period?