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# 24 – 2:44 marathoner Floris Gierman takes us thru’ the concepts of Low Heart Rate training using the Maximum Aerobic Function (MAF) methods

Running and Fitness With Raj

English - October 18, 2020 19:30 - 55 minutes - 37.9 MB
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Previous Episode: # 23 – Patrick McKeown, world famous breathing expert, discusses nasal & Buteyko breathing methods, “BOLT” score, techniques to improve breathing and Covid-19 related breathing exercises
Next Episode: # 25 – Ajeet and Deeya Bajaj, World’s first parent-child duo to climb Mount Everest from Tibet side, on their journey, physical and mental conditioning and how to overcome challenges

Episode Summary

Floris used MAF training principles to make significant breakthroughs. He explains the concept, how to train, to measure progress and role of strength training, nutrition and recovery. 

Show Notes

02:05 – Floris introduces himself and his first two marathons 
10:30 – Key aspects of low heart rate training
18:30 – When to add speed work
19:40 – Common frustrations in low heart rate training
24:45 – Minimum # of hours of low heart rate training required for improvements
30:40 – How to measure progress when training at low heart rate
34:25 – How to determine race pace
40:10 – How and when to incorporate strength training
43:00 – Recovery tools like ice bath and sauna training
44:55 – Key nutrition principles
48:35 – Floris’ Marathon PR programme
50:50 – Recommendations on other resources

Contact Floris

extramilest.com
Extramilest Facebook Group - https://www.facebook.com/groups/209003219602686/
Follow Floris on Strava - https://www.strava.com/athletes/1329785

Recommendations by Floris

Atomic Habits by James Clear (Amazon Link)
Matt D’Avella YouTube Channel - https://www.youtube.com/user/blackboxfilmcompany

Contact Details for Running and Fitness with Raj

Website: runfitraj.com
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Facebook Group: Running and Fitness with Raj
Instagram: Instagram @runningandfitnesswithraj
Twitter @RunningRaj 

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