MAF Tests - Ferrosapien Sports

MAF Tests (Running)
The Maximal Aerobic Function or “MAF” Test serves two functions. The first function is for
you and FS – so we can objectively assess whether your aerobic conditioning during the
base phase of the program is working or requires adjustment. The second function is to
provide indicative run pacing. You need to use a heart rate monitor and preferably a GPS set
to lap each 1 km.
Like all testing, reducing the variables for each test is paramount, accordingly the run MAF
test is most useful because cycling (and swimming) are so susceptible to outside influences.
It is important ensure the following influences are consistent for each test
1. Timing. You will observe we ordinarily schedule the MAF Test after two days rest at
the start of the recovery (third) week in the three week cycle. Try to aim for slotting
your MAF Test into your week consistently. Avoid scheduling the day after a long
ride ! Also aim for the same time of day – i.e. morning or afternoon. Avoid noon
running as later in the year this will be very hot and will adversely affect results.
2. Warm-up. It is essential to use the same warm up each test. Aim for 15 minutes with
3 to 5 blow-outs efforts of 50 metres to stretch the legs and elevate heart rate. Do
any stretching mid-warm up so that you are ready to start the test “on the fly”.
3. Terrain. Optimally you would perform the 9km around a running track but if this is
not convenient choose a 9km out course (or next best option a 4.5km out and back
course) with as few or no undulations as possible.
4. Heart rate: You need to work out, at the start of the season, what your MAF heart
rate will be. (See below) It is vital to continue to use the same heart rate for the
season [unless we agree to change it]. During the performance of the test it is crucial
to stick – as near as possible – to this designated MAF heart rate for the entire 9km.
Often this is difficult at the start of the season because your pacing and feel for
running is not quite in sync. It’s probably a good idea to set a zone beeper on your
watch but give yourself at least a 4 bpm buffer (i.e. 2bpm either side of your MAF
HR) otherwise the damn thing will beep the whole time
5. No stopping: As a corollary of the previous influence, there cannot be any water
stops, traffic light stops or chats with best mates etc.
6. Recording: Try to record just the 30 minute test itself or clearly delineate the start
and end of the test by using a lap function on your monitor. Hit lap each 1km or set
your monitor to record each 1 km lap. Store and record average HR for the entire
test. Download and share any data with me.
Determining your MAF Heart Rate
If you have performed your 30 minute (CP30) run test, then your MAF HR will be the top of
your Zone 2 heart rate; [The below table represents my zones as entered into the Athlete
Profile.]
AT HR
163
Zone: Percentage: From
1
65% - 81%
106
2
82% - 88%
132
3
89% - 93%
145
4
94% - 100%
153
5A 101% - 102%
165
To
to
to
to
to
to
132
143
152
163
166
So my MAF HR for the test will be 143.
If the CP 30 hasn’t yet been done, then you can apply this formula
0.75 x (205 - (.5 x your age) = MAF HR
So using this formula, my MAF would be 0.75 x (205 – 21) = 138
[Bruiser: Interestingly 138 was the HR I used last year but not using either formulas, go
figure!]
To cross check, if you have performed a CP30 on the bike, a rule of thumb is that your run
AT (the first HR (shown in Zone 5 above, i.e 165, being the bottom figure of zone 5) is 10
beats higher than your bike AT. [The Athlete Profile tab calculates all of these zones
automatically for you].
[Bruiser: Again, to show this isn’t science fiction, my CP30 for bike is 154 after testing!!!]
Whichever heart rate you adopt, the crucial factors are that firstly you can maintain that
heart rate comfortably for 9km and secondly that you stick to this heart rate for the season.
This is a benchmark test; the goal is to see improved pace at the same average heart rate.
The test is also a skill based session as well as keeping constant heart rate requires discipline
and control.
BBB

Download Report