Part 1 of this series.
Is this only for Running?
I think this could easily be done on a Concept 2 rower at a slower pace. The metric could be the power output over time. This takes the seasons out of the picture and the hassle of leaving the house.
Every run or row doesn’t need to be a sprint. Sure the sprints are impressive. The beauty of MAF is that it offers the chance to seriously improve base aerobic performance in a measurable way. Improving the base performance improves racing.