For those of you following Phil Maffetone's tested, tried and true MAF method...
There are some updates! Before you get all crazy and start adding beats to your max HR (180-age), DO THE WORK.
What do I mean? I mean open up your training journal, Strava/Garmin/Suunto/whatever and l actually look at your data. What is your data telling you? If you catch yourself justifying adding a few beats based off of anything other than what your data is showing - don't do it.
If your data isn't showing your speed increasing over a regular route, at the same MAF or lower HR, then you're not there just yet. You will be, but for now, stay the course. It can be really difficult, but if you're being honest with yourself, and you want to sustain longevity... you're going to have to suck it up and be honest with your ability.
That being said, head over to Dr. Maffetone's site and check out the adjustments for yourself. If you're having a hard time interpreting your data, let me know and we can take a look and figure out the best course of action.
On the go? Have a listen to Dr. Maffetone on the Endurance Planet podcast explaining his most recent MAF method updates.
When in doubt - subtract 5 beats.