MAP test

 Block: Warmup

• 10 minutes of WU1 at zone recovery
• 1 minute of HC1 at cadence 110 and zone endurance
• 1 minute of Rest at zone recovery
• 1 minute of HC2 at cadence 110 and zone sub-LT
• 1 minute of Rest at zone recovery
• 1 minute of HC3 at cadence 110 and zone lactate threshold
• 1 minute of Rest at zone recovery
• 1 minute of HC4 at cadence 110 and zone lactate threshold
• 1 minute of Rest at zone recovery
• 1 minute of HC5 at cadence 110 and zone super-LT

 Block: Map Test

• 20 seconds of Ramp [200 ERG watts]
• 20 seconds of Ramp [205 ERG watts]
• 20 seconds of Ramp [210 ERG watts]
• 20 seconds of Ramp [215 ERG watts]
• 20 seconds of Ramp [220 ERG watts]
• 20 seconds of Ramp [225 ERG watts]
• 20 seconds of Ramp [230 ERG watts]
• 20 seconds of Ramp [235 ERG watts]
• 20 seconds of Ramp [240 ERG watts]
• 20 seconds of Ramp [245 ERG watts]
• 20 seconds of Ramp [250 ERG watts]
• 20 seconds of Ramp [255 ERG watts]
• 20 seconds of Ramp [260 ERG watts]
• 20 seconds of Ramp [265 ERG watts]
• 20 seconds of Ramp [270 ERG watts]
• 20 seconds of Ramp [275 ERG watts]
• 20 seconds of Ramp [280 ERG watts]
• 20 seconds of Ramp [285 ERG watts]
• 20 seconds of Ramp [290 ERG watts]
• 20 seconds of Ramp [295 ERG watts]
• 20 seconds of Ramp [300 ERG watts]
• 20 seconds of Ramp [305 ERG watts]
• 20 seconds of Ramp [310 ERG watts]
• 20 seconds of Ramp [315 ERG watts]
• 20 seconds of Ramp [320 ERG watts]
• 20 seconds of Ramp [325 ERG watts]
• 20 seconds of Ramp [330 ERG watts]
• 20 seconds of Ramp [335 ERG watts]
• 20 seconds of Ramp [340 ERG watts]
• 20 seconds of Ramp [345 ERG watts]
• 20 seconds of Ramp [350 ERG watts]
• 20 seconds of Ramp [355 ERG watts]
• 20 seconds of Ramp [360 ERG watts]
• 20 seconds of Ramp [365 ERG watts]