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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.



About Me

My name is Dan and I am a 32-year-old male living in Sydney, Australia. I’ve started this blog to give myself another level of accountability in my never-ending quest for body satisfaction.

As a kid, I was always overweight. At school, I maxed out at 118kg (260lbs) by the time I was 16. This at a height of only 175cm. I never understood why I was fat but eventually, I decided that I’d had enough and made a change for the better. After a lot of dedication, hours in the gym and even more hours out on the road cycling, I dropped to my lowest weight of 72kgs. I ended up putting weight back on but happily sat between 80-85kgs.

Then five years ago, I moved to Sydney and stopped cycling due to a number of reasons. I took up powerlifting (counterproductive to cycling) and maxed out my weight again at 106kgs. Currently at 102kgs (224lbs).

I have had success in the past by reducing carbs and began a keto lifestyle last year. I’ve had great success but fell off the bandwagon late last year and ultimately have put the weight back on. Today is the day that I start again, and look to reverse this weight once and for all.

I have just gotten back from a 10 day holiday where I read a number of Mark Sissons’ Primal Lifestyle books. Namely the 21 Day Total Body Challenge and Primal Endurance. I have also read Mark’s Keto Reset, which is a fantastic book too. The two Primal books have given me a huge amount of motivation and ideas to aid in my fat loss which has lead me to start this blog.

My plan is to follow the guidance of the Primal Endurance book to reduce weight and to increase my aerobic fitness. I have had a Dexascan yesterday to give me a starting point and give me added motivation to improve myself. From here I will be adding weekly photos, weigh-in results, training and food eaten.

I will also be carrying out a number of fitness tests of the next fortnight. The first two being Vo2 and a MAF test.

Through this, I will be following a Ketogenic diet with carb flexibility introduced on larger or heavier training days.

Wish me luck.