What is the MAF Test?
It's a companion to the 180-Formula that objectively measures
progress and provide the earliest indication of potential problems in
training.
Dr. Phil Maffetone
Among the important benefits of using a heart monitor is the ability to
objectively measure your aerobic progress. Feeling good is one of the
benefits of aerobic exercise. And feeling like you’re improving is good
too, but subjective. A very objective measure of progress is
accomplished using the maximum aerobic function test, or MAF Test.
The MAF Test measures the improvements you make in the aerobic system.
Without objective measurements, you can fool yourself into thinking all
is well with your exercise. More importantly, the MAF Test tells you if
you’re headed in the wrong direction, either from too much anaerobic
exercise, too little aerobic exercise or any imbalance that is having an
adverse effect on the aerobic system (for example, from stress or poor
diet).
The MAF Test can be performed using any exercise except weight-lifting.
During the test use your maximum aerobic heart rate found with the 180
Formula. While working out at that heart rate, determine some parameter
such as your walking, jogging or running pace (in minutes per mile),
cycling speed (miles per hour) or repetitions (laps in a pool) over
time. The test can also be done on stationary equipment such as a
treadmill or other apparatus that measures output. If you want to test
your maximum aerobic function during walking, for example, go to the
high school track and walk at your maximum aerobic heart rate. Determine
how long it takes to walk one mile at this heart rate. Record your time
in a diary or on your calendar. If you normally walk two or three
miles, you can record each mile.
Below is an actual example of an MAF Test performed by walking on a
track, at a heart rate of 145, calculating time in minutes per mile:
Mile 1 16:32
Mile 2 16:46
Mile 3 17:09
During any one MAF Test, your times should always get slower with
successive repetitions. In other words, the first mile should always be
the fastest, and the last the slowest. If that’s not the case, it
usually means you haven’t warmed up enough, as discussed later.
The MAF Test should indicate faster times as the weeks pass. This means
the aerobic system is improving and you’re burning more fat, enabling
you to do more work with the same effort. Even if you walk or run longer
distances, your MAF Test should show the same progression of results,
providing you heed your maximum aerobic heart rate. Below is an example
showing the improvement of the same person from above:
September October November December
Mile 1 16:32 15:49 15:35 15:10
Mile 2 16:46 16:06 15:43 15:22
Mile 3 17:09 16:14 15:57 15:31
Performing the MAF Test on a bike is similar. When riding outside, the
easiest method is to pick a bike course that initially takes about 30
minutes to complete. Following a warm-up, ride at your maximum aerobic
heart rate, and record exactly how long it takes to ride the test
course. As you progress, your times should get faster. Riding your
course today, for example, may take 30 minutes and 50 seconds. In three
weeks it may take you 29:23 and in another three weeks 27:35. After
three months of base work, the same course may take you 26 minutes.
Another option is to ride on a flat course and see what pace you can
maintain while holding your heart rate at your max aerobic level. This
works best on a stationary apparatus. As you progress, your
miles-per-hour should increase. If you start at 12 mph, for example,
following a three-month aerobic base you might be riding 17 mph at the
same heart rate.
Perform the MAF Test regularly, throughout the year, and chart your
results. I recommend doing the test every month. Testing yourself too
often may result in obsession. Usually, you won’t improve significantly
within one week.
For those who walk, or do other activities that, over time, will not
raise the heart rate to the maximum aerobic level, it’s possible to do
the MAF Test without using the maximum aerobic heart rate. Since it’s
usually too difficult to reach that heart rate, choose a lower rate for
your MAF Test. For example, if you have difficulty reaching 150, your
max aerobic rate, use 125 during your walk as the rate for your MAF
Test.
Performing the test irregularly or not often enough defeats one of its
purposes — knowing when your aerobic system is getting off course. One
of the great benefits of the MAF Test is its ability to objectively
inform you of an obstacle long before you feel bad or get injured. If
something interferes with your progress, such as exercise itself, diet
or stress, you don’t want to wait until you’re feeling bad or gaining
weight to find that out. In these situations where your aerobic system
is no longer getting benefits, your MAF Test will show it by getting
worse, or not improving.