Maffetone (MAF 180) for Running
Calculate running training zones using the Maffetone (MAF 180) method.
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.
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:
Uses simple % of max HR. Zones are fixed percentages. Cannot customize.
Supports both %Max HR and %HRR (Heart Rate Reserve). Fully customizable zones.
Uses LTHR-based zones. Supports pace, HR, and power. Highly customizable.
Uses either method. Includes sport profiles with different zone settings.