Practical Heart Rate Guidance for Hills

Dr. Phil Maffetone on the MAF 180 Formula, Zone 2, Fat Burning & Why Most Runners Train Too Hard

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In this episode of The Endurance Lab Podcast, I sit down with Dr. Phil Maffetone, one of the most influential voices in endurance sports and human performance.

Dr. Maffetone is the creator of the MAF (Maximum Aerobic Function) Method and the well-known MAF 180 formula (180 – age), a simple yet powerful approach to building aerobic fitness that has helped runners, triathletes, cyclists, and everyday athletes get faster at a lower heart rate for decades.

We unpack:

• How the MAF 180 formula was developed (before lactate testing even existed)

• How MAF relates to Zone 2, aerobic threshold, and lactate threshold

• Why most runners are sabotaging their aerobic system

• The biggest mistakes people make when applying the MAF method

• Whether you should slow down or walk hills

• How to know if your aerobic base is truly improving

• Why “no pain, no gain” may be holding you back

• Carbohydrate intake in racing — do you really need 100g+ per hour?

• Fat metabolism, insulin resistance, and body composition

• The 2-Week Test and how to individualize your nutrition

• Whether fasted training is a good idea

• How to structure your training year (base vs speed work)

• Why endurance should be about long-term health, not short-term performance

Dr. Maffetone challenges a lot of modern endurance dogma, especially around high-carb fueling and high-intensity training, and brings the conversation back to something simple: Build the aerobic system first. Protect your health. Get faster the sustainable way.

If you’re over 40, focused on longevity, or trying to improve performance without constant injury, this conversation will resonate.

Timestamps:

00:00 Intro

05:21 The origin of the MAF 180 formula

15:34 MAF vs Zone 2 & aerobic threshold

20:29 Fat metabolism & aerobic efficiency

25:52 What most runners get wrong about MAF training

27:49 Adjusting for hills and heat

33:07 Adjusting for illness and infections

36:54 80/20 training

40:10 Base training & strides

42:10 How much carbs are needed during training & races?

48:56 Fasted training - Yes or No?

50:38 The 2-Week Test & insulin resistance58:05 Endurance, longevity & having fun