This workout is an important part of the Mike Pigg Triathlon Plan, but works well for any endurance athlete wanting to assess their fitness. This test was developed by Dr. Phil Maffetone to assess development of Maximum Aerobic Function, hence the name "MAF test." It is a fine example of how using a heart rate monitor can add a new dimension to your training. It gives you insight into the improvement of your aerobic capacity, which is normally difficult to measure.

Here, we will present the workout as a running workout, but it can be used for other sports, by adjusting the distance. Cyclists should perform this workout on a flat course that takes 30 to 45 minutes to complete.

Evaluation workouts give us a chance to see changes in our fitness level. The outcome will tell us that we are on track or that we need to make adjustments. Normally an evaluation workout means you go as fast as you can, and try to beat your previous effort. If you are training for endurance sports, however, in which 90-95% of your energy comes from your aerobic system, this type of evaluation presents problems. If a short distance is used, it measures your sprinting ability, which counts for little in a long race. If a long distance is used, an "all out" style of evaluation becomes a hard workout that leaves you too tired to train tomorrow. Ideally, your assessment workout should tell you about your progress, but not require a recovery day.

The solution presented here is to use the heart rate monitor to keep your effort constant, and submaximal. Here are the details:

Go to the track with your heart rate monitor and warm up. Now, take one lap aound the track to gradually get your heart rate up to the 'target' rate. (If you are using the Mike Pigg Triathlon plan, your target rate will be set up for you within your MAF test workout. If you are not using the plan, use "180 - your age" as a good approximate target. As you cross the starting point on the track, start your stopwatch. Run three miles while keeping your heart at the target rate. Record the elapsed time as you cross the finish line. Cool down for 15 minutes.

Perform this test every three weeks, using the same heart rate target each time. Graph the elapsed time values in PC Coach to see the progress in your aerobic conditioning. This is especially fun and useful during early season and base building periods, when all that long slow distance can become monotonous. If your aerobic conditioning is improving, you will see a steady improvement in your MAF test times. You are, in effect, training your body to go faster at the same "effort" or heart rate.

A few tips: Use the same workout distance each time you perform this test. Try to neutralize differences in external factors like temperature, wind and terrain by using the same track at the same time of day, preferably morning when it's calmer. Try to make "all things equal" within yourself by getting good rest the night before, and choosing a low stress day for the test.

For more information on this workout, consult Dr. Maffetone's book Training for Endurance, or start using the Mike Pigg Triathlon Plan, which is a heart rate based training plan for triathletes of all abilities.