ghose, o de mastodon.gal, pero no foro.

  • 7 Posts
  • 44 Comments
Joined 2 years ago
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Cake day: December 2nd, 2022

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  • weather sucks 😆 In a couple of hours I 'm going to a local small race (44th edition tho!!) and it’s raining a lot.

    This week the most noticiable feat is that I managed to be consistent with my plank challenge, so I comfortably established over 2’. A couple of long (2h.) walks and two easy run sessions. Now race day!

    Even on weeks like this I’m greatful I can run, enjoy running with others.

    long dark weeks to come 😝










  • MAF (maximum aerobic fuction) HR (heart rate) is NOT in your Z3. You should NOT be over that number (if you want to maximize aerobic function), it’s not an average value for your run, it’s the top limit, so your average HR for the run should be clearly below that number (obvious). You may walk in part of the route if it is too steep or you go longer than usual.

    MAF is NOT Z3. I’ve not seen anywhere that.

    “I considered…”

    well, you (or I) could consider whatever zones :D

    usually “zones” are 1 to 5, being 2 considered easy, conversational, nose breathing, … pretty similar to MAF but not the same, being MAF more restrictive on the top limit. Do not cheat when calculating MAF, usually just 180-yourAge.


  • yes, you can set garmin to use HR zones as target

    you can manually edit garmin HR zones to whatever you want (correct or not)

    According to the MAF formula my low heart rate zone ends at 142bpm

    180 minus Your Age is 142. I find MAF heart rate very accurate (considering breath pattern, perceived effort, etc.). This “142” value is “the maximum HR you should run at”, not “your average HR for the total run”. You have to keep it below that number for the entire run.

    Z2 is also a calculated value given your Máximum HR (ex. all in effort in the hills), age and fitness level. If garmin says a Base run at 138 then it’s pretty similar to MAF, so just focus on run relaxed, easy nose breathing, and keep an eye to avoid being over 142 on the steeper zones.

    Zone2 is where one should focus to increase areobic function and where you should spend most of your time (for endurance and general health targets). Eat clean. Try to balance exercise with the rest of your life. Go hard once every other week.