How does the MAF run/walk works?

by Isaac


My age is 40yo.
Using the formula 180-40= 140 max aerobic heart rate.
Training range is 130-140 bpm.

I would like to know what's the right way to follow the MAF training.
For example, if i am jogging and i hit the 140 bpm:
a. Do I walk to finish my targeted miles?
b. Do i walk right away till the heart rate falls to 130 bpm then i start to jog again? Repeat the same process?

Nicole's reply:
Hi Isaac,
I suggest that you do your second option. Basically you want to do as much of your run as possible in your 130-140 bpm range.

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