MAF 180 Calculator (Maffetone Method)
The 180-minus-age aerobic ceiling with Maffetone's health adjustments — low-HR base training quantified.
Maffetone's formula is coach-lore rather than journal science, but the practice it encodes — months of strictly-capped easy running — matches the polarised-training evidence and famously underpinned Mark Allen's six Kona wins. Expect humbling first weeks (walking hills to hold the cap) and gradually faster pace at the same heartbeat: that drift *is* the aerobic base building.
Formula
For general information only — not medical or training advice. Estimates vary between individuals; consult a qualified professional before changing your exercise or nutrition routine.
The 180-minus-age aerobic ceiling with Maffetone's health adjustments — low-HR base training quantified. The MAF 180 Calculator (Maffetone Method) is a free, private maf method tool — every result computes instantly in your browser with no sign-up and no data upload.
About MAF 180 Calculator (Maffetone Method)
Maffetone's formula is coach-lore rather than journal science, but the practice it encodes — months of strictly-capped easy running — matches the polarised-training evidence and famously underpinned Mark Allen's six Kona wins. It applies MAF HR = 180 − age + health adjustment; train at (MAF−10) to MAF. Use the MAF 180 Calculator (Maffetone Method) to get an instant, clearly-explained result with the working shown step by step — free, private and with the source method cited.
How to use MAF 180 Calculator (Maffetone Method)
- 1Enter your details in the MAF 180 Calculator (Maffetone Method) input fields above.
- 2The result updates instantly with the working and reference bands shown.
- 3Adjust any value to explore how it changes the outcome — it's free and unlimited.
Why use MAF 180 Calculator (Maffetone Method)?
- ✓Instant maf method result that recomputes as you type — no waiting, no page reloads
- ✓100% client-side: your health data never leaves your browser
- ✓Shows the actual formula and your numbers substituted in, so you can see exactly how the result is reached
- ✓Based on published, citable sources (Maffetone P — The Big Book of Endurance Training)
- ✓Free forever with no sign-up, account or app install
Frequently asked questions
How does the MAF 180 Calculator (Maffetone Method) work?+
Maffetone's formula is coach-lore rather than journal science, but the practice it encodes — months of strictly-capped easy running — matches the polarised-training evidence and famously underpinned Mark Allen's six Kona wins. The calculation uses the formula: MAF HR = 180 − age + health adjustment; train at (MAF−10) to MAF. Everything runs instantly in your browser as you type — your inputs are never uploaded.
Is the MAF 180 Calculator (Maffetone Method) accurate, and what is it based on?+
The method is traceable to authoritative sources, including Maffetone P — The Big Book of Endurance Training; Seiler S 2010 — low-intensity volume rationale. Results are estimates — individual variation always applies, so treat the output as a well-grounded starting point.
Is the MAF 180 Calculator (Maffetone Method) free and private?+
Yes. It's completely free with no sign-up, and all computation happens locally in your browser, so none of your health data ever leaves your device.
Can I use this for medical decisions?+
This tool is for general fitness information only, not medical or training advice. Consult a professional before changing your routine.
What can I use the MAF 180 Calculator (Maffetone Method) for?+
It's commonly used for maf method, 180 formula, maffetone. The 180-minus-age aerobic ceiling with Maffetone's health adjustments — low-HR base training quantified.
Related Health tools
Adult BMI Calculator (WHO)
Body-mass index for adults with the WHO reference bands shown neutrally, plus the substituted formula step by step.
● LiveBMI Calculator (lb & inches)
US-style BMI from pounds and inches using the ×703 conversion, with CDC adult reference ranges.
● LiveBMI Calculator for Women
BMI with reference context written for women — what the index can and cannot say about female body composition.
● Live