MAF Test 4 Month Results

My 4 month MAF test is done! If you just want the facts, here it is:

I increased my pace by an average of 11.34% since the last test!

I’ve collected all the biking and running metrics with my Garmin 910XT, crunched the numbers (thanks to my super-intelligent wife for the help), and this is what I came up with:

MAF TEST 4 month results

This is what it looks like in a line chart format:


MAF TEST 4 month line chart
The blue line is 4 weeks ago, the red line is the current test. Huge, steady improvement!

Just for grins, I plugged in all the tests I’ve done to date. Here’s the results:

maffetone MAF test 4 results miguel runner
The bottom line (cyan color, 29-Oct) is the most current test as of this writing. Each month has shown steady improvement.

Now, if you’re looking at my pace and thinking, “wow, he’s slow!” then you’re missing the point. The term, “slow” is relative anyways so I don’t really bother with that. :)

If you’re curious about the Maffetone Method and MAF testing, here’s the link that tells you all you need to know. One thing to note straight away is this method uses a very basic, one-size-fits-all formula (with 2 exceptions to fitness level). Look around the room and you’ll see a lot of individuals. No two people are the same and no formula works well for everyone.

In a brief chat with Jeremy Brown, owner of Mind Right Multisport, he raised valid points about catch-all “formulas” for the masses. I can’t speak for Jeremy but I completely agree, individualized benchmark testing will make an athletes training a lot more efficient.

Talking with my wife about my test last night, I had an epiphany. If I were to start all over again, I would do each test in a controlled environment (treadmill). Yes, I realize 4 miles on a treadmill is not the same as 4 miles on the road but we’re talking about controlling the test. Case in point: earlier this week I did two 10k training runs on two consecutive days. The first day, I maintained a sub 12 minute/mile pace. The next day I was in the 12’s and 13 minute/mile range. The only change between those two days was the temperature.

This really isn’t hard but it takes a ton of patience. If you’re the kind of person that wants to hit a specific pace on your run, the Maffetone Method isn’t for you. Heck, when I started four months ago, I was literally walking to keep my heart rate in my zone! Talk about a blow to the ego!

There you have it. Simple, huh?! Now get out there and make your workouts count!

7 thoughts on “MAF Test 4 Month Results

  1. Wow really great, same thing i am doing from last few months.I am also used to this and comfort to use in excel sheet. i think that if excel sheets is always in front of eyes will be very effective whatever you want to gain.

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