Welcome to the Samsara Experience   

 To get started with your training, let’s calculate your Aerobic Threshold and Lactate  Thresholds. You can record these scores on your Athlete Registration Card when complete.   

   

   

How to Calculate Aerobic Threshold:  

 Step 1:    Learn how to calculate your MAF (Maximum Aerobic Function) score  

If you want to learn more, download the ebook    

MAF Score Calculation  

180 minus Your Age. (Im 42, so 180 minus 42 = 138)  -10pts if you have had major surgery, or illness recently  -5pts if you are recovering from a minor setback  +5pts if you have had 2 years of consistent zone 1 aerobic training (400+hrs/yr)  

 Step 2:  Nasal Breathing Test  

Determine the max HR that you can sustain for 30mins while breathing through your nose.  Heart Rate monitor is very helpful for this.  

 Step 3:  Aerobic Threshold is an Average of these 2 scores.   

 

 

 

 

 

 

Lactate Threshold on next page...    

 

How to Calculate Lactate Threshold:  

Lactate Threshold is the maximum HR that you can maintain for 45mins (30 min if you’re  new)  

 Step 1: WARM UP  

Guidelines for warm up- Warm up for 15mins and finish with some Zone 3-4 pickups and  walk for 3mins to recover  

 Step 2:   Start the workout and go non-stop at the max sustainable pace for 45mins  Make sure the terrain is consistent in its elevation gain  

 Step 3:  Note the HR when you feel you are at your ‘perfect’ max sustainable pace.  Maybe 20 minutes in, notice your perfect pace. You feel like you can’t go any harder without  crashing.  That’s a delicate place to be, when you bump up even 2-3 beats you should feel like you get  bumped down quickly.   

 Enter Average Heart Rate from HR monitor:  Enter Perfect Max Sustainable Pace:   

 Lactate Threshold is the Average of these two Heart Rates.  

 

Samsara Experience  www.samsaraexperience.com  

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