New for MAF is Heart Rate Calculation OK

by Vishwanath

I am from India, Vishwanath, I am 62 and running from last 20 years. I have run many half marathon and few marathon. I want to try MAF I have calculated my Heart rate 180-62+5. I have started just week back and running between 113 to 123. Is it ok?

Nicole's reply:
Hi Vishwanath

Thanks for your question about your MAF heart rate. From the information you have given, I would say that you are correct in your calculation. Below is the MAF formula for calculating your MAF HR.

"Subtract your age from 180, then modify from one of the categories below:

If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.), are in rehabilitation, are on any regular medication, or are in Stage 3 (chronic) overtraining (burnout), subtract an additional 10.
If you are injured, have regressed or not improved in training (such as poor MAF Tests) or competition, get more than two colds, flu or other infections per year, have seasonal allergies or asthma, are overfat, are in Stage 1 or 2 of overtraining, or if you have been inconsistent, just starting, or just getting back into training, subtract an additional 5.
If you have been training consistently (at least four times weekly) for up to two years without any of the problems mentioned in a) or b), no modification is necessary (use 180 minus age as your MAF HR).
If you have been training for more than two years without any of the problems listed above, have made progress in your MAF Tests, improved competitively and are without injury, add 5.

The MAF 180 Formula may need to be further individualized for athletes over the age of 65. For some, up to 10 beats may have to be added for those only in category (d) of the Formula. This does not mean 10 should automatically be added, but that an honest self-assessment be made.
For athletes 16 years of age and under, the formula is not applicable; rather, an MAF HR of 165 has been used. "

Quoted from 180 Formula, Phil Maffetone

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