I wanted to report on my very first MAF test. This is the test I plan on doing every 2-4 weeks to measure my aerobic fitness capacity (and track my training progress).

MAF Protocol

My MAF protocol is as follows:

• 15-20minute warmup, working up from 90bpm to the target MAF intensity (146bpm at the time of writing) over the warmup duration
•  30minute row on a Concept 2 rower, Drag 110, Rating around 15-16spm, foot straps off
•  HR cannot go over 146. If I see 147bpm or higher I must immediately stop or slow right down until my HR drops under 146
• I aim to sit as close to 146 as possible (without going over)
•  I will record my average wattage and average hr. If my average HR is above 146bpm in any of the splits then the results are not valid.

So, now we know the protocol how did I go?

Results

August 2016

Bodyweight – 92.5kg

Distance covered – 6627m

Av Watt – 140

Av HR – 144

Power/Weight Ratio – 1.51

Pretty sad numbers really, but I didn’t expect anything amazing. Other than a few rows in the last week or so, I haven’t done ANY real endurance training in years, yet alone rowing specific training!

To be honest, it was a very EASY row, I mean I wanted to go faster, I knew I could go faster, I wanted to throw in some sprints etc but I knew I couldn’t go above 146bpm..

I broke a sweat, but it wasn’t much of a sweat. I spent a few minutes cooling down, but then I got off the machine and felt great. It wasn’t a tough workout by any stretch of the imagination. But based on all the reading I have been doing this is perfectly normal.

So that’s my first MAF test. 140watts over 30minutes. Nothing special, but I expected this after reading everything about the MAF training protocol.

I look forward to seeing this number improving in the coming months. Also, you may have noticed the Power/Weight Ratio figure above. I decided to include this as this ratio is an important metric in rowing performance. Plus, I do expect to lose a bit of mass in the coming months so it will be interesting to watch how my power to weight ratio improves with time.

Anyway, if you have any questions about my first MAF test please post them below.