Maximal Aerobic Power Test (M.A.P Test)
10 mins warm up - increase wattage 10 Watts/minute
1 minute easy
5 x 30 seconds hard with 30 seconds soft pedal
5 minutes easy preparation
Ramp - starts @ 200W smoothly increasing at a rate of 25W/minute (5W every 12 seconds)
Continue until power target can no longer be held
REST

The MAP Test result is the average power achieved over the final minute.
(Approximately 10W less than the power displayed when failure occurs)

FTP will be approximately 75% of the MAP result, although this can be highly individualistic

Total Time: 00:35:18

Category: Testing

Author: xbgs351

Intervals 1 minute of Warm Up 1 [100 ERG watts] 1 minute of Warm Up 2 [110 ERG watts] 1 minute of Warm Up 3 [120 ERG watts] 1 minute of Warm Up 4 [130 ERG watts] 1 minute of Warm Up 5 [140 ERG watts] 1 minute of Warm Up 6 [150 ERG watts] 1 minute of Warm Up 7 [160 ERG watts] 1 minute of Warm Up 8 [170 ERG watts] 1 minute of Warm Up 9 [180 ERG watts] 1 minute of Warm Up 10 [190 ERG watts] 1 minute of Easy Minute [150 ERG watts] 30 seconds of 30 Seconds Hard [240 ERG watts] 30 seconds of 30 Seconds Soft Pedal [120 ERG watts] 30 seconds of 30 Seconds Hard [250 ERG watts] 30 seconds of 30 Seconds Soft Pedal [120 ERG watts] 30 seconds of 30 Seconds Hard [260 ERG watts] 30 seconds of 30 Seconds Soft Pedal [120 ERG watts] 30 seconds of 30 Seconds Hard [270 ERG watts] 30 seconds of 30 Seconds Soft Pedal [120 ERG watts] 30 seconds of 30 Seconds Hard [280 ERG watts] 5 minutes of 5 Minutes Easy [140 ERG watts] 12 seconds of Begin Ramp 200W [200 ERG watts] 12 seconds of Ramp 205W [205 ERG watts] 12 seconds of Ramp 210W [210 ERG watts] 12 seconds of Ramp 215W [215 ERG watts] 12 seconds of Ramp 220W [220 ERG watts] 12 seconds of Ramp 225W [225 ERG watts] 12 seconds of Ramp 230W [230 ERG watts] 12 seconds of Ramp 235W [235 ERG watts] 12 seconds of Ramp 240W [240 ERG watts] 12 seconds of Ramp 245W [245 ERG watts] 12 seconds of Ramp 250W [250 ERG watts] 12 seconds of Ramp 255W [255 ERG watts] 12 seconds of Ramp 260W [260 ERG watts] 12 seconds of Ramp 265W [265 ERG watts] 12 seconds of Ramp 270W [270 ERG watts] 12 seconds of Ramp 275W [275 ERG watts] 12 seconds of Ramp 280W [280 ERG watts] 12 seconds of Ramp 285W [285 ERG watts] 12 seconds of Ramp 290W [290 ERG watts] 12 seconds of Ramp 295W [295 ERG watts] 12 seconds of Ramp 300W [300 ERG watts] 12 seconds of Ramp 305W [305 ERG watts] 12 seconds of Ramp 310W [310 ERG watts] 12 seconds of Ramp 315W [315 ERG watts] 12 seconds of Ramp 320W [320 ERG watts] 12 seconds of Ramp 325W [325 ERG watts] 12 seconds of Ramp 330W [330 ERG watts] 12 seconds of Ramp 335W [335 ERG watts] 12 seconds of Ramp 340W [340 ERG watts] 12 seconds of Ramp 345W [345 ERG watts] 12 seconds of Ramp 350W [350 ERG watts] 12 seconds of Ramp 355W [355 ERG watts] 12 seconds of Ramp 355W [355 ERG watts] 12 seconds of Ramp 360W [360 ERG watts] 12 seconds of Ramp 365W [365 ERG watts] 12 seconds of Ramp 370W [370 ERG watts] 12 seconds of Ramp 375W [375 ERG watts] 12 seconds of Ramp 380W [380 ERG watts] 12 seconds of Ramp 385W [385 ERG watts] 12 seconds of Ramp 390W [390 ERG watts] 12 seconds of Ramp 395W [395 ERG watts] 12 seconds of Ramp 400W [400 ERG watts] 12 seconds of Ramp 405W [405 ERG watts] 12 seconds of Ramp 410W [410 ERG watts] 12 seconds of Ramp 415W [415 ERG watts] 12 seconds of Ramp 420W [420 ERG watts] 12 seconds of Ramp 425W [425 ERG watts] 12 seconds of Ramp 430W [430 ERG watts] 12 seconds of Ramp 435W [435 ERG watts] 12 seconds of Ramp 440W [440 ERG watts] 12 seconds of Ramp 445W [445 ERG watts] 12 seconds of Ramp 450W [450 ERG watts] 12 seconds of Ramp 455W [455 ERG watts] 12 seconds of Ramp 460W [460 ERG watts] 12 seconds of Ramp 465W [465 ERG watts] 12 seconds of Ramp 470W [470 ERG watts] 12 seconds of Ramp 475W [475 ERG watts] 12 seconds of Ramp 480W [480 ERG watts] 12 seconds of Ramp 485W [485 ERG watts] 12 seconds of Ramp 490W [490 ERG watts] 12 seconds of Ramp 495W [495 ERG watts] 12 seconds of Ramp 500W [500 ERG watts] 12 seconds of Ramp 505W [505 ERG watts] 12 seconds of Ramp 510W [510 ERG watts] 12 seconds of Ramp 515W [515 ERG watts] 12 seconds of Ramp 520W [520 ERG watts] 12 seconds of Ramp 525W [525 ERG watts] 12 seconds of Ramp 530W [530 ERG watts] 12 seconds of Ramp 55W [535 ERG watts] 12 seconds of Ramp 540W [540 ERG watts] 12 seconds of Ramp 55W [545 ERG watts] 12 seconds of Ramp 550W [550 ERG watts] 12 seconds of Ramp 555W [555 ERG watts] 12 seconds of Ramp 560W [560 ERG watts]