Maffetone MAF 180 Maximum Aerobic Heart Rate Calculator
Calculate your Phil Maffetone MAF 180 Maximum Aerobic Function heart rate, training zones (180 - Age), health modifiers, and pure fat-burning endurance pace.
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Frequently Asked Questions
What is Dr. Phil Maffetone's MAF 180 formula?
Created by endurance pioneer Dr. Phil Maffetone, the 180 Formula identifies your exact Maximum Aerobic Function (MAF) heart rate: 180 minus your chronological age, adjusted by health modifiers. Training strictly at or below this heart rate develops fat-burning aerobic slow-twitch muscle fibers.
What happens if your heart rate exceeds your MAF ceiling?
Crossing above your MAF number triggers anaerobic glycolysis: stress hormones (cortisol, adrenaline) spike, fat burning shuts down, and your body burns scarce glycogen, generating blood lactate and fatigue.
What is the MAF Submaximal Aerobic Fitness Test (MAF Test)?
A monthly benchmark test: Run 3 to 5 miles on a flat track keeping heart rate strictly locked at your MAF ceiling. As your mitochondrial aerobic base expands, your pace per mile will steadily become faster at the exact same low heart rate.
Why does Maffetone emphasize nasal breathing?
Breathing strictly through your nose naturally regulates heart rate and prevents exceeding your aerobic threshold, while humidifying air and boosting nitric oxide delivery to lung capillaries.