Hey Reader,

One of my favorite ways to measure my fitness and progress is a MAF test.

Here’s how it works:

• Find a flat course (a track, treadmill, or consistent road works best).
• Warm up for 15 minutes.
• Run at your Maximum Aerobic Heart Rate (180 - your age = your target HR).
• And record your pace for each mile or kilometer. You’ll likely slow down as the test goes on — that’s normal!

So why did I do it now?

Well...

9 months ago I completed the 6 World Marathon Majors (here is a video with my lessons learned) and I haven’t been running very consistently since. Instead, I’ve been more active in the gym and playing pickleball, while still getting some road and trail runs in.

So after a break from racing...

This week I decided on my next race adventure (probably in Spring) and started training more consistently again.

Here’s what stood out to me during the test:

1. My HR and my mind are connected

I noticed that when my mind was racing, my heart rate crept up. But when I calmed my thoughts, slowed my breathing, or zoned out a bit, my HR came down.

2. Getting a feel of your perceived effort takes practice

For this test, I aimed to keep my heart rate below 180-age (42) = 138 beats per minute.

I skipped using a heart rate alarm this time and just glanced at my watch occasionally (this helps me be more in the flow and less distracted). The downside is, my HR readings vs perceived effort were a bit off. Sometimes I'd look down and see my HR was 145 bpm — too high! Other times it was 131 bpm — too low. It reminded me that learning your body’s signals takes time and patience.

3. Sunrise runs are the best!

I planned my run to catch the sunrise, and it made all the difference. It recharged my mind, helped me run calmly, and reminded me how much I love running.

Before you go on your next MAF test, here are a few tips:

• Log the conditions: Things like temperature, wind, and humidity impact your pace, so write it down.
• Choose consistency: Use the same route every time it makes measuring progress easier. Also, make sure to do it on a flat course — a local road or a treadmill.
• Enjoy the process: Having fun in your training runs is so important for long term gradual progress.

For me, this MAF test was a simple reminder: small steps, taken consistently, add up.

Give it a go, and let me know how it goes!

Cheers,
Floris Gierman
​Extramilest.com / PBprogram.com / PATHprojects.com​
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P.S. Tools like the MAF test are just the beginning...

Inside the PB Program, we go even deeper with structured plans, live support, and 1,200+ runners all working toward their best. Start building your progress today. See what’s inside! (there's a special holiday offer currently)