MAXIMAL AEROBIC FUNCTION (MAF) TRAINING

At TEMPO, we believe strong foundations create strong futures.
One of the best ways to build a true aerobic base, without shortcuts is through Maximal Aerobic Function (MAF) Training.

MAF Training is about working with your body, not against it.
It teaches you how to build endurance, resilience, and aerobic power — all by training smarter, not harder.

What Is Maximal Aerobic Function (MAF)?

Maximal Aerobic Function refers to the highest level of aerobic work your body can perform efficiently before switching heavily into anaerobic energy systems.

In simple terms:
MAF Training focuses on building the biggest, strongest aerobic engine possible.

It keeps you moving in a zone where your body primarily burns fat for fuel, strengthens your heart, and develops lasting endurance without unnecessary fatigue or injury risk.

The MAF Formula

Dr. Phil Maffetone, who developed the MAF Method, created a simple calculation to find your ideal aerobic training heart rate:

180 – your age = MAF Heart Rate

Adjustments:

  • Subtract 5 bpm if you are recovering from illness, are new to training, or frequently injured.
  • Add 5 bpm if you have consistently trained for over two years without any problems.

Example:

For a 40-year-old athlete:

  • 180 – 40 = 140 bpm
    This becomes your target heart rate for MAF training.

Your goal during MAF workouts?
Stay at or below 140 bpm throughout your session.

Why Train MAF?

BenefitHow It Helps
Builds a massive aerobic baseBigger engine = more endurance, better recovery
Teaches smart pacingReduces burnout and overtraining
Promotes fat burningImproves body composition and energy use
Strengthens the heartLowers resting heart rate and improves cardiac efficiency
Reduces injury riskLess high-intensity stress on muscles and joints

How to Structure MAF Training

  • Majority of your weekly training should stay at your MAF heart rate.
  • Sessions are easy by feeling, but extremely effective over time.
  • Expect slow speeds at first, this is normal!
    Patience builds real endurance.


You can still add 1–2 strength or technical sessions per week if you are maintaining overall athletic performance.

Key Reminders

  • MAF training requires patience and discipline, progress is measured in months, not weeks.
  • Track your performance (pace at your MAF HR) every 4–6 weeks.
  • Over time, you’ll notice your speed at your MAF heart rate increases naturally without having to work harder.

Final Word

At TEMPO, we build athletes from the ground up.
Maximal Aerobic Function Training teaches discipline, endurance, and smart progress, all things that last longer than any shortcut.

Trust your tempo.
Move smart.
Build your engine.

References:

  • Maffetone, Phil. The Big Book of Endurance Training and Racing. Skyhorse Publishing, 2010.
  • Maffetone, Phil. The Maffetone Method: The Holistic, Low-Stress, No-Pain Way to Exceptional Fitness. McGraw-Hill, 1999.
  • Maffetone University. What is MAF Training? Available at: www.philmaffetone.com
  • American College of Sports Medicine (ACSM). Guidelines for Exercise Testing and Prescription. 10th Edition.