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In this base period, if a race about 1 time per month, it will ruin my base?

Joe Friel

Beto--I seriously doubt it.


Hi Joe, using your test my zone 2 is 143 - 150 but according to Maff my target should be 128. Your zones line up better with my past performance heart rates but the difference has me wondering. Any suggestions?
Thanks for the great information.


Joe Friel

Pdxagogo--A formula based on average heart rate only works if you're average. Many (most?) aren''t.


Just to share my user story.

The quandary... use Maffetone (as per Mark Allen's article), Friel, Daniel's, Lydiard or (someone else).

Maffetone's formula tells me to do all my training at HR 125-135 (this is equivalent to Friel's Z1 for me).

Friel's method puts my Z2 at 137-143, for AE training.

Daniel's pace-based zones have me training largely in Friel's Z3.

It's difficult to know if I'm being inefficient using Maffetone or overdoing it using Friel. An experiment is in order.

In 2012-13, I was a complete novice and used Friel's program to complete my first Ironman (thankyou Joe!). It worked a treat and I completed the majority of the program, although there were some minor injuries along the way. (I was a novice, so wasn't surprised by the injuries). I used Friel again for several subsequent Triathlon events and there were fewer injuries and I was pleased with my results.

For the past 4 weeks I've used Maffetone and have easily managed the highest running volume I've ever done (including running twice daily on most days) - I can back it up day after day and week after week. There seems to be no limit to the volume I can handle with Maffetone. [I still throw in fartleks, tempo, hills (as per Lydiard), which push my HR higher for brief periods, so I'm not strictly using Maffetone.]

Before this, I tried Jack Daniel's pace-based formula and after just one week I was unable to keep up the volume and rarely felt like running twice a day.

For an upcoming Marathon, I plan to stick with Maffetone for 12 weeks (the base training phase). I'll then have a good sense of how this has worked.

Ultimately, I feel you can only find what works for each individual through experimentation. And the experimenting never ends, as fitness varies and commitments change from year to year.

At the very least, it keeps things interesting.

Leo Sho-silva

Fairly complex formula!!??..Was it not Maffetones 180-age ..lol

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