[Chrisleembhc]

First post didn’t work so reposting………

Just starting out and want to get it right….

According to the MAF (Maximum Aerobic Function) Formula 180 – age = AeT
Therefore, I would be 180 – 51 = 129 AeT

I’ve been working out pretty hard and steady for a couple years with running 3x a week. My 10 mile average bpm at full speed is 156, so I figure this is my AnT. So I’m trying to figure out the 10% TEST.

Here’s my QUESTION: the MAF predicts me to be 129 AeT. However, this week I ran 10 miles 3x with 100% nose breathing, no over exertion, felt fantastic and my average bpm was 144. Should I use the 129 or 144 as AeT cuz this drastically affects the 10% TEST?

Thanks,

Chris
Vermont

Topic

[llaurent2006]

llaurent2006 on October 8, 2022 at 12:07 pm #71413

Hi Chris,

I’m 51 and I had the same kind of discrepency. In the Book Training for Uphill Athlete, I beleive they mention that MAF often underestimate the AeT for decently train. I had the same experience as you did where my MAF HR is 129 while I gelt it xas cmoser to 142 when running. I did a gas exchange lab test focusing on measuring AeT vs VO2max and came out with 144 bpm. This is also consitent with my Pa:Hr <2%. For me nose breathing is not a good indicator as I have trained nose breathing and can nose breath doing interval thesholds. Hope that helps. LAURENT

[Anonymous]

Anonymous on October 9, 2022 at 3:27 am #71423

Maybe try the heart rate decoupling test? You can find the details on this site. In short you run on a track or flat terrain for an hour at a steady pace. Record your heart rate with a chest strap and see if the second half of the run has an average more than 5% compared with the first half. If you are right at the 5%, that is your Ae limit. Details can be found on the site:

Heart Rate Drift: A Functional Measure of Aerobic Fitness

Good luck!

[slowandsteady]

slowandsteady on October 21, 2022 at 10:29 am #71757

MAF OVER estimated my AeT by about 35 bpm. And I could breathe through my nose and talk well above my AeT, but apparently that’s not uncommon with athletes who’s training history was all high intensity and going all out

[dcgm]

dcgm on October 23, 2022 at 9:50 am #71788

I don’t think anybody has mentioned this yet, but 10mi is probably a bit long for an AnT test unless you’re terribly fast. The book answer, iirc, is 30min-45min depending on fitness, with fitter athletes closer to 45min and perhaps the very fittest needing 60min. Friel talks about a 30min time trial with a fast finish, for everyone.

[flash25296]

flash25296 on October 28, 2022 at 9:48 pm #72188

I did a Heart Rate drift test and got a response that I think means run it again with a starting higher heart rate. Can anyone confirm that the Pw:Hr X.XX% is the metric we are using in Training peaks? The UA website say Pa:HR X.XX%

Sorry to crash this thread but it felt similar enough to not start a new one.

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[rcj]

rcj on November 1, 2022 at 11:18 am #72240

Flash, you are correct. That is the number you’re looking for, and based on the book’s advice, that percentage is a bit low, so start with aslightly higher heart rate. However, it’s pretty close and you could reasonably add a beat or two to your starting number and use that as AeT.