Free Tool

Maffetone MAF 180 Calculator

Calculate your Maximum Aerobic Function (MAF) heart rate using Dr. Phil Maffetone's 180 formula for aerobic base training.

About Maffetone (MAF 180)

Dr. Phil Maffetone's MAF 180 formula (180 - age ± adjustments) provides a simple way to find your optimal aerobic training heart rate. The method emphasizes training at or below this heart rate to build aerobic base and fat-burning efficiency while avoiding overtraining.

Heart Rate Methods
Karvonen Tanaka Gulati (Women) MAF 180 Joe Friel 80/20
Power & Pace
Coggan Power VDOT CSS (Swim)
By Sport
Running Cycling Swimming Triathlon

Auto-Calculate from Your Data

Upload Strava, Garmin, or Intervals.icu exports to estimate your zones

Strava vs Garmin vs TrainingPeaks: Zone Differences

Different platforms calculate training zones differently. Here's what each expects:

Strava
Zone System 5-zone (% Max HR)
Algorithm % Max HR
Customizable No

Uses simple % of max HR. Zones are fixed percentages. Cannot customize.

Garmin
Zone System 5-zone (customizable)
Algorithm % Max HR or % HRR
Customizable Yes

Supports both %Max HR and %HRR (Heart Rate Reserve). Fully customizable zones.

TrainingPeaks
Zone System 5 or 7 zone
Algorithm % LTHR (Joe Friel)
Customizable Yes

Uses LTHR-based zones. Supports pace, HR, and power. Highly customizable.

Polar
Zone System 5-zone
Algorithm % Max HR or % HRR
Customizable Yes

Uses either method. Includes sport profiles with different zone settings.

Related Methods

Karvonen (Heart Rate Reserve) Calculate training zones using the Karvonen formula (Heart Rate Reserve method).... Tanaka Formula Calculate maximum heart rate using the Tanaka formula (208 - 0.7 × age). More ac... Gulati Formula (Women) Calculate women's maximum heart rate using the Gulati formula (206 - 0.88 × age)... Joe Friel Zones Calculate training zones using Joe Friel's LTHR-based 7-zone system used by elit...