Factors That Affect the MAF Test

The MAF Test can be applied to any endurance activity. However, there are a number of factors that may affect your test results. When running, for example, the type of track surface may have a slight influence on your pace. The modern high-tech track surfaces result in the fastest pace, whereas the old cinder tracks will slow your pace at the same heart rate. Most athletes who run with heart-rate monitors are aware of this, especially when running on very soft surfaces such as sand. One study showed that just walking on sand required 1.8 times the energy of walking on a hard surface at the same speed. This is reflected in a higher heart rate and, if you’re maintaining a specific max aerobic rate, it slows your pace.

Uneven tracks also result in slower MAF Test times compared to perfectly flat surfaces. The ideal situation is to have an indoor track. But beware, shorter tracks, such as 200 meters, will generally cause a slightly slower pace due to the increased turning compared to longer ones (400 meters).

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On your bike, a velodrome is ideal but not accessible to most athletes. The roughness or smoothness of the road surface, its varying grades, and traffic will all affect your test results. The net result of hills usually is a worsening of pace, unless there are significantly more downhills. A good option is to use a wind trainer or rollers indoors.

Usually, these factors, and the others described below, can make a difference of five to eight seconds per mile on a track, or two to three miles per hour on your bike, possibly more. While this may not seem significant, it’s best to be consistent. Use the same course or method each time you perform the test. In the event that you change your test course, be sure to note it in your diary or chart.