Heart Rate Training (HRT) – Part 7

Part 1 of this series.

My MAF Baseline – My Afternoon at the Track

I took a trip to the local track.

I walked a 5K in distance (3.1 miles).

I found it a little bit challenging to keep my heart rate at the MAF HR range of 112 – 122 but I did pretty good at it:

It took about 12 minutes walking to get to the baseline heart rate. This matches this article (Maffetone, Phil. Want Speed? Slow Down! MAF Website, April 30, 2015.):

The test should be done following an easy 12–15 minute warm up

At about 39 minutes into the walk I noticed that my HR went high (around 138 bpm) so I slowed down and my HR dropped pretty quickly back into the MAF HR range. I was shooting for 117 +/- 5 bpm.

My speed was very variable over this walk with speeds as low as 2 mph and as many as 5.5 mph. I wonder if that is an artifact of the GPS sampling. The watch app (Samsung Health) indicated that my average speed was 3.8 mph (3.15 miles in 49m 17s or 0.821 hours = 3.84 mph). If that was my average clearly my last 8 minutes was much slower.

Samsung Gear Sport Watch

Here’s a picture of the watch running the workout app in “walking” mode.

The watch shows that at 48:21 minutes into the walk my HR was 115 and my mile pace was at 17’49”. That is a decently fast walking pace. At no point did I run.

The orange color of the heart indicates that the watch is showing the HR in the appropriate range. It goes yellow if the HR goes too low and red if it goes too high. It seems like the MAF numbers are pretty close to the standard HR numbers that the watch uses. The watch also vibrates when the color change. It may vibrate differently but I’ve not noticed a difference.

Here’s the overall statistics from the app.

My average HR of 116 is right in the range for my MAF HR.

The only thing I probably could have done better would have been to run Strava on my cellphone at the same time and logged the speed in there. It might have been more accurate.

Calories Burned

The reality that a 49 minute brisk walk only burns 229 calories is pretty discouraging for anyone wanting to lose weight. That’s 0.065 lbs of fat. Doing this every day for a month would only result in a loss of 2 lbs of fat. That’s not a whole lot of weight to lose for that much effort.

The beauty of working out at this rate is that the loss is almost guaranteed to be all fat loss and no glycogen/carbohydrate loss.

Workout Frequency?

So far I haven’t seen how often this should be done. I don’t see a practical reason that it couldn’t be done every day. After watching some interviews with Phil Maffetone on YouTube I see that the regular program is prescribed. So I think I will go back to my 5K training program using this method. Unless I get a rower, that is.


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