MAP 5' Test

• Cycling
• 1hTime
• 53Stress
• 0.73Intensity
• 16Popularity

About this workout

This MAP 5' Test is a solid way to pinpoint your VO2 max, featuring two gnarly 30-second efforts at 117% FTP, perfect for boosting your aerobic ceiling. Ideal for fine-tuning your ramp test strategy or testing your limits, this workout lays the groundwork for when the road kicks up or during tough group rides.

Workout structure

• 10 min @ 40% (40w) Erg
• 10 min @ 47% (47w) Erg
• 10 min @ 54% (54w) Erg
• 2:30 min @ 60% (60w) Erg
• 2:30 min @ 65% (65w) Erg
• 30 sec @ 117% (117w) Erg
• 30 sec @ 40% (40w) Erg
• 30 sec @ 117% (117w) Erg
• 12 min @ 40% (40w) Erg
• 7 min @ 117% (117w) 5% Slope
• 4:30 min @ 40% (40w) Erg