Does anyone use the Maffetone method for training?

I just started using his exact method (eg 180-age +/-....) but have used a similar programme for 6 months with great success. I have been spending all my training time at a low HR and have seen massive improvements in my base endurance, no injuries, some weight loss and a good overall increase in fitness, but not speed. (When I say not speed, I mean I CAN run/bike faster for any given HR than I used to be able to, but it is not developing race pace yet)

I have previously been training in the HR zone 135-151 versus the Maff zone max aerobic HR of 146 for me. Recently I have started to use the slightly lower Maff figures and have continued to build base endurance. I have yet to start any of his anaerobic training sessions as this is my first tri training season and base building is my goal. The downside is that speed is definitely not yet with me - I can easily do the distances now, but you'll still find me near the back of the pack! I don't worry too much as this is the start of a longer term commitment and I need the foundations built strongly before I try and build on top. That said, I can maintain the same steady pace for a long time at a low HR and recover fast, so I see that as a big positive.

I went out last weekend with my local tri club for a brick session (23km bike/10km run) which was the longest single session I've done. I was dropped from the pack very quickly but easily finished the distances and felt strong all the way. I know when I start intervals and hills regularly that the speed will increase.

Hope that helps but I am a relative beginner so this may not fit your needs?

I recently got PC Coach and tri addition which gives you great detail on the subject. In brief the max aerobic rate is calculated on a standard formula:

The 180-Formula

1.  Subtract your age from 180 (180 - age)

2.  Modify this number by selecting one of the following categories:

            a.  If you have, or are recovering from, a major illness (heart disease, any operation, any hospital stay, etc.) or if you are on medication...................subtract 10

            b.  If you have not exercised before, or if you have been exercising but have been injured or are regressing in your training or competition, or if you often get colds or flu, or have allergies..................subtract 5

            c.  If you have been exercising for up to two years without any real problems, and if you have not had colds or flu more than once or twice per year......subtract 0

            d.  If you have been exercising for more than two years without any problems, while making progress in competition, without injury...........................add 5

For example, if you are 35 years old and fit into category b:

            180 - 35 = 145, then 145 - 5 = 140 beats per minute

In this case you will be able to exercise at 140 beats per minute and remain aerobic.  Any activity done over 140 bpm will rapidly become anaerobic

In PC Coach you then take regular tests each 3 weeks to track performance gains and when gains from aerobic sessions start to reduce you start anaerobic sessions until the same thing happens etc.

Hope that helps - theres a fair load on the web on it all.

I agree with you Peter for general HR calculations and have done the tests (mine actually DID come out as per the general 220- age thing) but the Maffetone method is widely used and is widely accepted as formula that works for aerobic training. I am no expert but I guess the +/- adjusters help take into account the variation in many people.

It is only used to calculate 1 thing - the max aerobic HR that you should use for aerobic base building, and he does not then try and create loads of zones etc. I believe there is no doubt that for just about anyone using that calculation they will end up working aerobically and not anaerobically during training, and that is his point - spend time in the aerobic zone to build your endurance. For me I end up with a max aerobic HR of 146bpm and there is no way I can do anything other than aerobic work and stay below that level, but now I have spent time doing it, I easily complete 90 min runs at a steady easy pace and continue to see improvements in the distance I cover in that time, so it works well for me.

Of course, this is an art and not a science so there is no single right method. Personally I found the Tri Bible very complex and after 2-3 re-reads I am still no nearer identifying my lactate thresholds etc and how to differentiate my training during each week of the periodisation, so can make little use of it in my training plan. It does however have some very helpful info in other areas. Perhaps when I get more experienced and more races under my belt, it will make more sense to me?