Is Walking the Key to Running Faster? MAF Tests and Base Training Explained

The Athlete's Compass

In this episode, the hosts explore two seemingly distinct but deeply related endurance training concepts: MAF testing and Fat Max workouts. Dr. Paul Laursen breaks down the science behind the Maximal Aerobic Function method (popularized by Phil Maffetone) and how it revolutionized the performance of athletes like Mark Allen. They dig into how low-intensity training at a controlled heart rate improves fat oxidation, enhances durability, and lays the foundation for long-term speed and endurance. From personal frustrations to science-backed explanations, the conversation reinforces why slowing down—sometimes to a walk—is often the smartest path forward.

Key Takeaways:

• MAF = Maximal Aerobic Function, a method using 180 minus your age to find your optimal aerobic heart rate.
• "Slow down to speed up" – building a fat-burning base requires patience.
• Walking during workouts is valid if needed to stay in MAF heart rate.
• MAF tests can be used for running and cycling to monitor aerobic progress.
• Fat Max is the point of highest fat oxidation and improves with base training.
• Stress, sleep, and diet have massive effects on fat-burning capacity.
• Heart rate data should come from accurate devices like chest straps, not wrist-based monitors.
• Durability = less aerobic decoupling, and is enhanced by training at MAF intensity.

• Athlete's Compass Episode #53: Base Training for Endurance Athletes
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.
• MAF 180 Formula