The Endurance Lab

Dr. Phil Maffetone on the MAF 180 Formula, Zone 2, Fat Burning & Why Most Runners Train Too Hard

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In this episode of The Endurance Lab Podcast, I sit down with Dr. Phil Maffetone, one of the most influential voices in endurance sports and human performance.
Dr. Maffetone is the creator of the MAF (Maximum Aerobic Function) Method and the well-known MAF 180 formula (180 – age), a simple yet powerful approach to building aerobic fitness that has helped runners, triathletes, cyclists, and everyday athletes get faster at a lower heart rate for decades.
We unpack:
• How the MAF 180 formula was developed (before lactate testing even existed)
• How MAF relates to Zone 2, aerobic threshold, and lactate threshold
• Why most runners are sabotaging their aerobic system
• The biggest mistakes people make when applying the MAF method
• Whether you should slow down or walk hills
• How to know if your aerobic base is truly improving
• Why “no pain, no gain” may be holding you back
• Carbohydrate intake in racing — do you really need 100g+ per hour?
• Fat metabolism, insulin resistance, and body composition
• The 2-Week Test and how to individualize your nutrition
• Whether fasted training is a good idea
• How to structure your training year (base vs speed work)
• Why endurance should be about long-term health, not short-term performance

Dr. Maffetone challenges a lot of modern endurance dogma, especially around high-carb fueling and high-intensity training, and brings the conversation back to something simple: Build the aerobic system first. Protect your health. Get faster the sustainable way.

If you’re over 40, focused on longevity, or trying to improve performance without constant injury, this conversation will resonate.

Timestamps:
00:00 Intro
05:21 The origin of the MAF 180 formula
15:34 MAF vs Zone 2 & aerobic threshold
20:29 Fat metabolism & aerobic efficiency
25:52 What most runners get wrong about MAF training
27:49 Adjusting for hills and heat
33:07 Adjusting for illness and infections
36:54 80/20 training
40:10 Base training & strides
42:10 How much carbs are needed during training & races?
48:56 Fasted training - Yes or No?
50:38 The 2-Week Test & insulin resistance58:05 Endurance, longevity & having fun

In this episode of the Endurance Lab podcast, I’m joined by Dr. Phil Maffetone, one of the most influential thinkers in endurance sports. Dr. Maffetone is the creator of the MAF Method (Maximum Aerobic Function) and the MAF 180 Formula.Dr. Maffetone has spent more than four decades helping runners, triathletes, and endurance athletes build aerobic fitness, burn fat more efficiently, and stay injury-free. In this conversation, we break down how to run faster at a lower heart rate, why so many athletes sabotage their aerobic system, and how MAF training aligns with modern concepts like Zone 2, aerobic threshold, and fat oxidation.In this episode, we cover: • What the MAF 180 Formula really measures (and what it doesn’t) • Why most runners are far less aerobic than they think • How low heart rate training improves fat burning, immune health, and running economy • MAF vs Zone 2: similarities, differences, and common misconceptions • Why “no pain, no gain” training leads to injury, burnout, and stagnation • How to use the MAF Test to track real aerobic progress • Heat, hills, caffeine, illness, and how to adjust MAF training properly • When (and if) higher-intensity training should be added back in • Why many athletes don’t need anywhere near 100g of carbs per hour • The relationship between excess body fat, insulin resistance, and endurance performance • Why endurance training should be simple, enjoyable, and sustainable for decades🔗 Resources & Links: • Learn more about Dr. Phil Maffetone and the MAF Method: https://philmaffetone.com/ • Dr. Maffetone’s articles & research: https://philmaffetone.com/articles/

In this episode of The Endurance Lab Podcast, I’m joined by Alex Larson, a registered dietitian and endurance sports nutrition coach who has spent more than 15 years helping runners, cyclists, and triathletes fuel in a way that actually works in real life.
Alex works with everyday endurance athletes juggling training, careers, families, and long-term health goals. In this conversation, we break down how midlife runners can improve body composition, preserve lean muscle, and support metabolic health without sacrificing performance or falling into RED-S or chronic fatigue.

📚 Alex Larson Resources:https://alexlarsonnutrition.com/
We explore two key runner profiles throughout the episode:
• Midlife runners new to the sport, running for fat loss, health, and metabolic function
• Seasoned masters runners chasing new PRs while staying healthy and durable

In this episode, we discuss:
• How to lose body fat while still fueling training properly
• Why underfueling workouts backfires for performance, recovery, and long-term health
• Protein needs for runners in their 40s, 50s, and beyond
• Whether fasted training actually improves fat loss or metabolic flexibility
• How to structure nutrition across a full day to support training and energy
• High-carb fueling vs low-carb approaches for masters athletes
• Exogenous ketones, insulin response, and why they often do more harm than good
• How to fuel runs by duration and intensity
• Carb loading strategies that actually work
• Glucose-to-fructose ratios in gels and why they matter for gut comfort
• Cost-effective fueling alternatives to expensive gels
• How to recognize early signs of underfueling before injuries and burnout appear
This is a practical, evidence-based conversation designed to help midlife runners make better nutrition decisions so they can train harder, recover faster, and stay healthy for years to come. If you want to get leaner, stay lean, and perform better without compromising your health, this episode is for you.

Time Stamps
0:00 Intro
3:56 How to fuel training and still lose fat
8:10 How to improve metabolic health
17:42 Consequences of underfueling during training
20:38 Fasted training
24:56 Underfueling warning signs
28:01 High carb vs high fat
31:34 Exogenous ketones
35:28 Racing weight
37:44 Carb loading strategy
41:56 Glucose to fructose ratio
50:06 Cheaper alternatives to sports gels
52:54 How to fuel training runs

🎧 About The Endurance Lab PodcastFrom January 2026, I’m releasing 3 episodes per month - thoughtful, evidence-based conversations on training, performance, nutrition, recovery, and longevity for runners over 40. If there’s a topic you want me to explore (or a guest you’d love to hear from), drop it in the comments — I read every single one.
🤝 Work with me
Coaching: https://www.limitlesscoaching.run/one-on-one-coaching
📌 DisclaimerThis content is for educational purposes only and is not medical advice.

In this episode of The Endurance Lab Podcast, I sit down with Neil Hunter, the 2025 Ironman World Champion (Men 65–69), to explore what long-term consistency, smart training, and trust in the process can achieve, regardless of age.📌 “Get fit. Stay healthy. Be happy.” — Neil HunterNeil’s story is extraordinary. At 65, he didn’t just win the Ironman World Championships, he also: • Won the European Duathlon Standard Distance Championship • Won the European Triathlon Middle Distance Championship • Finished 4th at the Ironman 70.3 World ChampionshipsBut beyond the medals, this conversation is about something deeper:- Consistency beats intensity.- Endurance is built slowly — and it lasts.- Aging does not mean decline if you train smart.In this episode, we discuss: • How Neil trained for years with one clear long-term goal in mind • Why repetitive, “boring” training builds world-class endurance • The real meaning of the 80/20 training principle • Why most Ironman athletes walk the marathon — and how to avoid it • High-intensity training after 60 (yes, VO₂ max still matters) • How Neil structures his weekly training (swim, bike, run, strength) • Recovery strategies that actually work (including walking the dog) • Why moderate exercise beats medication for long-term health • The mindset required to perform at a high level as you age • How endurance training improves physical and psychological health🧠 Key lessons from Neil Hunter- Consistency over years matters more than perfect sessions- Most endurance events are aerobic — train accordingly- Don’t chase “sexy” workouts — chase repeatability- Train with structure, but don’t obsess over metrics- Moderate exercise is one of the most powerful health interventions- You don’t need to be extreme to be consistent — just patient🎧 About The Endurance Lab PodcastThe Endurance Lab explores training, performance, recovery, nutrition, and longevity through thoughtful, evidence-based conversations — designed especially for midlife runners and endurance athletes.From January 2026, new episodes drop three times per month.Chapters:0:00 - Consistency brings results2:21 Neil Hunter's 2025 race recaps16:25 Journey in endurance sports19:49 Changes in training after 6025:25 HIIT workouts for 65+ years olds28:58 Volume or specificity?29:45 Weekly training volume33:00 When to push hard or rest?35:16 Optimising recovery37:43 Motivation to perform at 65+40:28 Health, performance and longevity43:11 What athletes misunderstand about training50:25 Neil's advice53:00 What does endurance mean to Neil

Most runners try to run faster by pushing harder, but the real breakthrough is learning to move better. If you’re a midlife runner struggling with form, efficiency, or recurring injuries—or you want to run faster without driving your heart rate through the roof—this conversation is for you. In this episode of The Endurance Lab Podcast, I sit down with Lawrence van Lingen (movement specialist + structural integration therapist) to break down the simple movement tools that can dramatically improve your running economy, reduce wasted energy, and help you run faster at a lower heart rate.Lawrence isn’t about copying “perfect form” or obsessing over cadence. His approach is about restoring natural movement, improving posture, timing, and coordination so running feels smoother, more powerful, and less injury-prone especially for runners in their 40s, 50s, and 60s. This video provides practical running tips for anyone looking to optimize their running form and technique to unlock performance gains. 📚 Lawrence van Lingen Resources:YouTube channel: https://www.youtube.com/@UC0jzRxCAyA7tTH-85PmFMqw Website:https://www.lawrencevanlingen.com/How to tie a flow rope: https://youtu.be/PaRyU98ulPs?si=O0mKbDBgngXt6tkwHow to use a flow rope to improve your movement:https://youtu.be/5QqiDMrMSzs?si=UgdKqtYEeJv-YY44DIY tire pull setup for resisted walking:https://youtu.be/bjeMevjD59k?si=BY4QRKGL3xhLKu5IBackward walking for running performance:https://youtu.be/qNcwOix9Uac?si=cjmWjfGsRZgS-cgTHappy hip hack:https://youtu.be/vOdqpJjDH_A?si=nPbGX81mTlA4tcA-In this conversation, we cover:✅ Why “perfect running form” is a trap (and what to aim for instead)✅ The #1 fastest way to improve your form: skipping (happy hip hack / chicken wing skipping)✅ How to use the flow rope to clean up symmetry, rhythm, and posture✅ A simple cue that changes everything: “length on one side”✅ Why most runners run from the outside-in (and how to run from the center-out)✅ How backward walking can instantly improve timing, balance, and foot strike✅ Why your hips may be “stuck in reverse” (and how to fix it)✅ How tire pulling / resisted walking activates glutes and restores hip function✅ Why running should feel pleasant once you get going—and what to do if it doesn’t✅ How to build a body that runs better (not just stronger muscles)⏱️ Timestamps:0:00 Improve running form2:40 Who is Lawrence van Lingen5:51 How to run with perfect form9:15 Smartest way to improve running form26:12 Flow rope thickness29:49 Understand the flow rope movements37:58 How backward walking and tire walking helps running44:29 Which tool unlocks the most improvents49:25 Running transformation🎧 About The Endurance Lab PodcastFrom January 2026, I’m releasing 3 episodes per month - thoughtful, evidence-based conversations on training, performance, nutrition, recovery, and longevity for runners over 40. If there’s a topic you want me to explore (or a guest you’d love to hear from), drop it in the comments — I read every single one.🤝 Work with me Coaching: https://www.limitlesscoaching.run/one-on-one-coaching📌 DisclaimerThis content is for educational purposes only and is not medical advice.#RunningTechnique #RunningForm #RunningEconomy #RunFaster#LowHeartRateTraining #MastersRunners #RunningOver40 #InjuryPrevention#MovementTraining #FlowRope #BackwardWalking #EnduranceLabPodcast