Calculating your MHR in Maffetone method training

This write-up is for those runners (can be extrapolated by cyclists/swimmers) who want to understand maffetone method of HR(Heart rate) training. Keeping it short and crisp (Not going into details of its intent).

Following are the steps of training:
1. Calculate MHR (Maximum Heart Rate) = (180 - your age)
2. If you have major illness (e.g heart disease etc): YOUR MHR = MHR(in step 1) -10.
3. If you have been active for 2 or more years without any injury/major disease: YOUR MHR = MHR (in step 1).
4. If you have been active in past but undergone some injuries: YOUR MHR = MHR(in step 1) -5.
5. If you have been active doing 4-5 workouts regularly participating in sports activity without any illness/injury for more than 2 years: YOUR MHR = MHR(in step 1) +5.

Example:
1.Raman is 30 years old with active life style but he had heel spur 6 months back which hampered his training for 2 months.
Raman's MHR = 180 -30( Raman's age) - 5(due to injury) = 145.

2. Swami, 35 years old guy, has great athletic history for past 4 years without any injury. He has run few marathons also.
Swami's MHR = 180 -35( Swami's age) +5(due to history) = 150.
So,its clear what is 'YOUR MHR'. Now all your runs should look like:
a. 15 min warm-up (Maximum HR here should be YOUR MHR -20)
b. X min run (YOUR MHR -10 < HR while running < YOUR MHR). If YOUR MHR = 150 then you should run keeping your HR between 140 to 150.
c. 15 min Cool down (Maximum HR here should be YOUR MHR -20).
In this training, your effort (HR) would always remain constant. Pace/speed could vary but not the HR.

FAQ:
1. I have been training for several weeks/months/years. Can we increase our MHR number for training?
Ans. No. Only rule is the steps written above.

2. I run so slow with this method. My HR doesn't go low. What to do?
Ans. Walk if needed but your HR should be in the specified zone. Don't worry about pace, it will increase with time and you will be amazed to see it.

3. Today I ran 6min/km. My age is 30. My average HR was 150 but maximum was 170. Am i doing it correctly?
Ans. No. Only constant here is your MHR. Doesn't matter what was your average HR. You are expected to train only between 140 and 150. Forget the pace. Whatever it comes with this HR is good. With time you will see increase in pace at the same HR and that's the beauty of this training
Happy training! Happy running!

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