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MAF method - Background

MAF stands for Maximum Aerobic Function. This method deals with building aerobic base. This is applicable to all sports >5min in duration. This is one of the most powerful way to train.
Dr Phil Maffetone pioneered this method. Many top athletes, in a variety of sports, have followed this method to achieve top success.

According to Triathlete magazine, Mark Allen is the greatest triathlete ever. He won six Ironman World-Championships.
His secret? Maffetone Method.

The approach is discussed in two parts:

People usually jump on the “how-to” part. While it is important, understand the “why” part is also critical.

Basics - Aerobic System vs Anaerobic System

The Aerobic System
The conversion of fat to energy—fat burning—takes place in the aerobic muscles (these are sometimes called slow-twitch or red muscle fibers).
Humans are well endowed with these muscles and they are the ones depended upon during activity of longer duration—they can function well for many hours and even days in a well-trained athlete.

Birds Fly More Than 10,000 Kms Nonstop In Its Annual Fall Migration. The birds weigh no more than 700gm when they leave. Half of that is fat, which they burn off completely during the flight.

This sort of fat burning is possible in humans too, if trained properly.

The Anaerobic System
Sugar (glucose) is converted to energy in the anaerobic muscles. These are sometimes called fast-twitch or white muscle fibers.
They are used for short-term power (such as weight lifting) and sprint speed (such as an all-out 100 meter race). These attributes are used very little in endurance sports.
Anaerobic energy is also very limited—relying only on this system won’t even allow a 5K race to be completed.

Aerobic vs Anaerobic

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Why Aerobic System is important to train

Maffetone tells us that, in an event that lasts longer than one hour, 98% (!!!) of the endurance energy used is derived from our aerobic system.
If the event is over two hours, 99% (!!!) of the endurance energy will come from our aerobic system. Therefore, if you want to be a great endurance athlete, you’d be wise to build a VERY strong aerobic base.

Aerobic vs Anaerobic

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Keep slow run slow and fast run fast.

The aerobic system–which is the most important energy system of the body–can’t be trained as effectively at higher heart rates. Few things happen when are in higher HR / Anaerobic zone:

That’s why all elite athletes do 80% of their training at an easy speed or intensity: they (and their coaches) know the importance of aerobic development.
It’s usually the amateurs that do 60 to 80% of their training more intensely in an effort to “catch up” the miles.
But the body’s just not built for that, so they get hurt.

The MAF Formula

Dr. Maffetone, based on his research, has shown that your Maximum Aerobic Function peaks at a heart rate equal to 180 minus your Age.

Aerobic vs Anaerobic

Dr Maffetone suggests adjustments based on these factors:

In the next article, we will cover the training approach in detail.