Maximal aerobic function (MAF) is the foundation of endurance efficiency. This is were your speed and stamina come from in endurance events and a great way to measure improvement over your years as an endurance athlete in a specific mode of exercise.
The purpose of the MAF Test is to objectively measure your improvement in aerobic speed during your annual training cycle as well as from cycle to cycle. You are able to graph improvement in test results over time. This time can be arrange how ever you or your coach sees fit to get a good view of how your training is progressing. This done by either measuring your speed for a predetermined distance or your distance for a predetermined time. I find that using speed for a distance easier to breakdown into functional portions to measure progression however sometimes time works better for longer tests as it is easier to deal with mentally. You don’t find yourself forcing the pace as much and staying focused on maintaining the appropriate heart rate.
The process of performing the test is a simple one. The first step is to choose an appropriate environment. The most consistent being a resistance trainer for cycling, treadmill for running and lap pool for swimming. Other modes of exercise can be used however appropriate ergometers are more challenging to find and activities such as cross country skiing are very seasonal and weather dependent. Bottom line choose a mode of activity that is readily available to you and easy to control external factors. Even a solid bike course or running track is difficult to control variable such as wind and temperature. Both can have dramatic effects on performance and the outcome of the test.
Once the mode and means of exercise have been selected and all of the equipment necessary to perform the exercise gathered, a timing device with lap recorder if doing the test unassisted and accurate tool for measuring distance are needed. An example would a cycling computer for recording distance. Some of the more advanced models have chronograph mode that also records lap times. Otherwise a basic stop watch or sport watch will have these functions. The other device you will need is a heart rate monitor. Again you can choose something as basic as it only displays heart rate to a more elaborate all in one type model that will perform all of the function that you need for this test in one device. More on selecting these types of units will be discussed in latter posts. It is truly a topic in and of itself.
After determining your mode of exercise and the equipment that you need, you must set your exercise intensity. The best way to do this is using the 180 formula as far as I can tell this was developed by Dr. Philip Maffetone, also the source I used for the MAF test. He developed the formula to incorporate the fitness level of the athlete and also studied and correlated the results to the athletes respiratory quotient (RQ). This is a very important point and for now I will just tell you it is what all of the other formulas and devices that you use to monitor intensity are based on . RQ is the truest determinate of the source of energy the body is utilizing, however measuring this is not practical or economical for field use.
The 180 Formula
180 – your age
Select one of the modifying factors
1. Recovering form major illness, injury, or you are on regular medication that affects HR (IF THIS IS THE CASE YOU SHOULD FOLLOW PHYSICIANS RECOMMENDATIONS BEFORE DOING ANY EXERCISE), subtract 10.
2. Just starting an exercise program, been injured, get frequent colds or allergies, subtract 5.
3. Consistently exercising for 2 years without significant problems, have not had colds or the flew more than a couple of times per year, subtract 0.
4. Consistently exercising for more than 2 years, current making progress in training, add 5.
For example: 30 yr old athlete just starting an exercise program.
180 – 30 = 150 – 5 = 145 bpm
This heart rate may feel low and actually cause some frustration trying to maintain it. Remember the goal is maximal AEROBIC function. Other testing can be done to determine pacing intensities that require a mixture of aerobic and anaerobic energy systems or your lactate threshold.
A warm up should be performed before performing the test. Use an intensity that is aerobic and does not produce lactic acid. Your coach can help design one that fits your specific need. Generally you want to do 15 to 20 min of aerobic, sport specific activity.
An example using the 30 year old athlete:
Warm up 20 min comfortable pace, no high intensity efforts.
3 mile run at 145 bpm, record you time at each mile mark.
Cool down 10 min
The recorded data would look like this.
Mile 1 = 7:38
Mile 2 = 7:44
Mile 3 = 7:52
The results are interpreted with an expected decrease in speed per mile. The goal or desired results would be a faster overall time and faster mile splits. Just not that the mile times should still slow or the trial.
Anyone have experience using the MAF test?
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