My First MAF Test

Whilst I want to lose weight, I also want to gain fitness and better health. To monitor my fitness I’m carrying out a Maximum Aerobic Function (MAF) test, to begin with, along with a Vo2 test in a few weeks. The MAF test is a great test that can be carried out whenever to monitor progress. I have done one now, will do another in a week to confirm the result, then another in six weeks time.

Following the protocol outlined in Phil Maffetone’s  The Big Book of Endurance and Training and Mark Sisson’s Primal Endurance, one of my first steps is to carry out a MAF. The MAF test is a 20-minute exercise test where you’re working out at your calculated Maximum Aerobic Threshold (MAT).

The basis of the MAF test is that you subtract your age from 180: 180 – 32 (my age) = 148 (MAT). From there you’re then advised to reduce the number further whether you believe you’re fit or not. I have lowered mine to 143. The MAF test is then carried out somewhere where you can record your time for 20-minutes and where you’re able to consistently move at a constant pace for that period of time.

Here in Sydney, Austalia, we are blessed to have Centennial Park as our training grounds. Centennial Park is 3.89km one-way road that circles through a public park. There are two lanes, one for cyclists and one for cars.


I carried out my first MAF Test before heading to work. In total for the 20 minutes, I completed 10.2km.

Below is a link to my Strava activity for the test.


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