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Jun 2020
12:36pm, 5 Jun 2020
329 posts
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TheBeardRunner (aka Abul Choudhury
I used the 8020 calculator for my heart rate zones after doing my own 30 minutes lactate threshold test
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Jun 2020
12:48pm, 5 Jun 2020
18 posts
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Big_G
Daz, for me, my MAF rate of 142 is about right, as my max is 195. I'm not trying to convince anyone (I only wanted to join a conversation about HR training...), but I think it's fair to say that it works for a lot of people. I personally quite like the simplicity of it.
Maffetone says a few times in his book that his method isn't anything to do with Max HR. It's to do with maximum aerobic heart rate. So for me, my range is 132-142 and currently all my runs are in that range.
Yours wouldn't be 135 by the way. Presumably you're quite well trained, so it would be 180-45+5 which would be 140. I don't know what rate you run at at the moment but 70% of 198 is 139 (i.e., pretty close to 140).
If it doesn't work for you, no problem, but it's working for me, and a few other runners I know. 
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Jun 2020
1:14pm, 5 Jun 2020
50,408 posts
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GlennR
Discussions about accuracy always go in a loop on here, because people want an excuse for running faster than they should on easy days. Remember, you can't run too easy.
Ten years ago, when I was training a lot and setting all my PBs, I simply did easy days at Van Aaken's 130 bpm. Oddly, that was almost bang on the MAFF number at the time.
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Jun 2020
3:24pm, 5 Jun 2020
1,352 posts
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Daz Love
Big G - The convince me was tongue in cheek! Hope it didn't come across any other way. Not sure I am that well trained at the minute I love the conversation and keen to see your journey/progress. Keep us updated via the thread.
Glenn R - You are right. I need to forget what the pace says on my watch and just set it show HR and keep it below.
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Jun 2020
3:34pm, 5 Jun 2020
19 posts
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Big_G
Daz, no worries
One good tip I was advised by Shades is to set my Garmin to just show HR and distance. Some people show HR and time instead (if they are training to run a certain time rather than a distance), whatever suits. So even if it's windy, hot, humid, hilly, or I'm just having a bad day, the HR is the only thing I'm running to (I do track all these weather conditions too).
Also, one thing that really helps me is to get any major uphills out the way early if I can. I live in a hilly area (Devon, near the coast). I have a 7-mile route and a 10-mile route from my house where I run/walk up a steep hill straight away, which is a mile long. At the top of there, it's the highest point on the route, so then I undulate back down to my house in a loop, making it all much more runnable/enjoyable. If I did those routes the other way around there would be a lot of walking to keep the HR down.
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Jun 2020
10:51am, 6 Jun 2020
1,353 posts
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Daz Love
Went out for an hour today just showing HR on watch and kept under 75% max. 70 is a little way off!
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Jun 2020
10:59am, 6 Jun 2020
19,888 posts
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Dvorak
But (assuming your resting and max hrs are accurate) you were 97% below 70% WHR. So I'd certainly count that as an easy run. And a consistent one. Did it feel suitably relaxed?
Can't see your route/ elevation - from the slight speed-ups and hr changes, assuming moderately rolling, with the odd bump?
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Jun 2020
12:02pm, 6 Jun 2020
399 posts
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TheBeardRunner (aka Abul Choudhury
A zone 1 recovery run for me. I still have to walk a little but quite happy to treat as heart rate fartleks. After about 6 weeks of heart rate training definitely my quickest mile in zone 1 so far.
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Jun 2020
12:22pm, 6 Jun 2020
16,190 posts
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Chrisull
The one caveat I'd put on this, is don't necessarily expect race performances to go up. I got my HR right down after weeks of careful running, start in the mid-130s, by the end I could average 124 (max 176) on a hilly route and be doing 9.30 pace. But come to race day, I was actually doing worse times.
I think it's good training for self-awareness of exertion/paceand avoiding burn out/over training and just generally enjoying running. And that's more than enough!
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Jun 2020
12:30pm, 6 Jun 2020
16,637 posts
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Bazoaxe
Chris, I had the same experience but there are a number of people who have used this approach and raced very well.
From my experience, the benefits come in the campaign or two afterwards when you add other elements to a strong base
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