Maffetone 180 Formula

Find your aerobic heart-rate training zone in seconds.

The 180 formula helps you build endurance by keeping your training within a personalized aerobic range. Answer the questions below to calculate your target heart-rate zone.

What is your current age?

years

Which statement best describes your training status?

Recovering from a major illness, injury, or on medication. Recently injured, inconsistent training, or not improving. Healthy, training consistently, and making steady progress. Training for 2+ years without injury and improving.

Your target range

Maximum aerobic heart rate: --

Enter a valid age to see your range.

How to use it

Warm up and keep your heart rate between the low and high numbers.
Stay at or below the maximum value for most aerobic workouts.
Reassess every few months as fitness and health improve.

References

Dr. Phil Maffetone: The 180 Formula
Maffetone Method FAQs
Overview of the Maffetone Method