Run by Justin Fabian on Wed, 26 Feb 2025 03:02 pm
Run MAF Test
Do this session either on the track or on flat section of road.
Easy jog or brisk walk to warm up for 10 min.
Complete 30min (6x5min sections) continuous exercise, maintaining a pace you can sustain that enables HR not to exceed 180-age (bpm).
Should HR exceed 180-age, then slow down or walk until HR returns below 180-age.
Expect pace to slow as duration increases.
Cool down with easy jog or walk for 10min.
Easy jog or brisk walk to warm up for 10 min.
Complete 30min (6x5min sections) continuous exercise, maintaining a pace you can sustain that enables HR not to exceed 180-age (bpm).
Should HR exceed 180-age, then slow down or walk until HR returns below 180-age.
Expect pace to slow as duration increases.
Cool down with easy jog or walk for 10min.
- WU walk brisky to easy run 10′
-
Exercise continuously for 30′ ; expect pace to slow, keeping HR consistent as duration increases
)
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Run at a pace enabling HR to stay below 180-age 5′
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Run at a pace enabling HR to stay below 180-age 5′
-
Run at a pace enabling HR to stay below 180-age 5′
-
Run at a pace enabling HR to stay below 180-age 5′
-
Run at a pace enabling HR to stay below 180-age 5′
-
Run at a pace enabling HR to stay below 180-age 5′
-
- CD easy run to brisk walk 10′
| Total duration | 0:45:33 | h:mm:ss |
| Moving duration | 0:45:04 | h:mm:ss |
| Distance | 5.60 | mi |
| Overall pace | 8:08 | min/mi |
| Moving pace | 8:03 | min/mi |
| Overall NGP | 8:05 | min/mi |
| Moving NGP | 7:59 | min/mi |
| Overall average HR | 121 | bpm |
| Elevation Gain | 66 | feet |
| Elevation Loss | 66 | feet |
| Efficiency Factor | 1.82 | |
| Aerobic Decoupling | 8.76 | % |
| Load (FTI) |
50
(77%)
|
|
| Your best effort was |
Maximum effort
|
mWR -2% |
| Peak 5km | 7:47 | min/mi |
| Peak 5km HR | 126 | bpm |
