tmartine wrote:
I'm intrigued by this approach, but never been patient enough to give it a real try. I've been competing in triathlon & running at a high level for quite a few years now. My biggest question is, how can the Maffetone formula apply to everyone? For example, I did a VO2max test recently - my VO2 max was 68.8 and corresponding HR was 173 bpm, considerably lower than my age-predicted max of 188 (I'm 32). My RER at the end of the VO2 max test was 0.98 so I do believe that it was an accurate test. Plus the equipment used measured both O2 and CO2 levels. Using the formula (180-32+5) my theoretical aerobic max is 153 bpm. However, this is 88% of my VO2 max HR and working at 153 bpm does not feel easy to me - it would be more of a tempo effort. From the VO2 max test, my aerobic threshold (RER=0.7) was detected at 131 bpm. Would using 131 bpm be a better target HR to aim for during the 3-month aerobic training base period? Running at 131 bpm feels very easy, too easy. I want to try this method, but am not 100% sure about what my target HR should be for the initial base phase. What do you suggest? Has the Maffetone formula worked for you?
First, an RER of 0.7 isn't possible, let alone an indicator for any aerobic threshold. That said, 131 bpm would be a far better target than 153 if you do intend to use this appraoch.
Now if you do use Maffetone training, the biggest question to me would be your mileage. The more you run, the more effective this type of training will be. I was a (relatively, lets say) slow runner back in the day doing a hard 30-50 miles a week. 70-80 miles/week at a HR mainly in the 140s (max of 197ish) improved my fitness considerably. I was certainly no faster (and probably a few seconds slower) over a mile, but much faster over 5k+. That said, I doubt I would have improved much on only 30-40 slow miles. Fire away if you have questions
EDIT: RER at the end of a max test should be in the 1.1 range. 0.98 isn't very hard running really. Are you certain of the numbers?
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Last edited by:
Birdmantris: Jul 5, 14 10:21