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MAF Test Tracker to Measure Aerobic Progress with Heart Rate Training

By January 4, 20195 Comments

Recently a few members of our Extramilest Facebook group have suggested a shared Google Doc where anyone can upload MAF test data. The goals of this tracker are:

  1. measure your own aerobic progress in your MAF training
  2. see aerobic progress from other athletes around the world
  3. have discussions about HR training, MAF tests, frustrations, progress, etc in the Extramilest Facebook Group
  4. encourage you to run MAF tests more consistently, around once a month
Here is an example of my last 3 MAF tests filled out in the MAF Tracker. Full details on my Strava.

How the MAF test tracker works: 

  1. At the bottom of this shared Google Document, right click on a tab, rename from “Athlete Name + Number” to your own name
  2. Fill out your MAF test date + details
  3. To find other athletes in Alphabetical order, click the ‘4-stripes-symbol’ on the left bottom
  4. Only change your own tab, please don’t modify other tabs
  5. If you have any questions, ask the Extramilest Community

** please note, I didn’t sync auto conversion from Miles to Kilometers / vice versa, so fill out either the Miles or Km tracker

This is a first attempt of the shared MAF test tracker, I tried to keep it as simple as possible, as a community we can keep improving it. If you have any feedback for improvements to the form, let us know. Thanks!

To learn more about MAF Heart Rate training, you might find these posts helpful:

Heart Rate Monitor Training For Running

Running a Sub 3 Hour Marathon, Boston Qualifier or Marathon PR



  • the peter says:

    it seems pretty basic for now but i like the idea. it has some potential.
    strange indeed that no tools exist.
    maybe charts can be added later?
    i like these: https://gonefora.run/does-maf-training-work
    but maybe there are even better ones

    maybe later it could even extract from strava automatically by linking the account 🙂

  • Flo says:

    Hi Peter, good feedback. Yes, this was just a basic one to get it going. I like your charting and auto feed from Strava. Some of the details like sleep, weather will still need to be manually added, but I like the concept. Thanks! Flo

  • Johan says:

    Hi Flo!

    I’m superhappy you share this excel-document and I found a group of people who wants to do the MAF-method. I was alone before but now I’m with you guys.
    One questions, you wrote “speedwork helped”, at the 3rd month. Can you explain? I though MAF didn’t include anything else..it would be good on it’s own.


  • Andrew says:

    I am 30 years old and returning to a life of fitness after a five year hiatus (was building a business). Also, I am a former D3 cross country runner and triathlete but never properly built a base or spent much time in Zone 2.

    Given my current background and life circumstances, my 180 MAF number is 150. I’ve been running now for 8 weeks and aim to keep my HR in the 138-143 range to avoid potentially going above my MAF HR.

    So, how is a MAF Test run different than any of my Zone 2 runs (which is all of my runs right now)? Should I be pushing myself to be at 150 HR instead of my staying 10-15bpm lower?

    Any insight would be greatly appreciated. I recently found your youtube channels and website. Great content. Thank you for all you are doing

  • Hi Andrew, I’d aim to train in the 140 to 150 zone mostly and do your MAF test at 150. No need to be afraid to go potentially above your MAF. I’d set a heart rate alarm at 150 and slow down slightly if the alarm goes off. Hope that helps. Glad you’re enjoying the content. Thanks and have fun with the process!

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