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MAP Ramp Test

  • Cycling
  • 35mTime
  • 71Stress
  • 1.10Intensity
  • 412Popularity

About this workout

The MAP Ramp Test is a steady 35-minute effort designed to pinpoint your maximum aerobic power, crucial for understanding your FTP. Use this test to refine your training zones and push your limits, ensuring you’re ready for those demanding group rides and time trials.

Kocurek

Workout structure

  • 10 min @ 58% (58w)
  • 5 min @ 70% (70w)
  • 1 min @ 60% (60w)
  • 30 sec @ 100% (100w)
  • 3 min @ 60% (60w)
  • 30 sec @ 125% (125w)
  • 3 min @ 60% (60w)
  • 1 min @ 65% (65w)
  • 1 min @ 76% (76w)
  • 1 min @ 87% (87w)
  • 1 min @ 98% (98w)
  • 1 min @ 109% (109w)
  • 1 min @ 120% (120w)
  • 1 min @ 131% (131w)
  • 1 min @ 142% (142w)
  • 1 min @ 153% (153w)
  • 1 min @ 164% (164w)
  • 1 min @ 175% (175w)
  • 1 min @ 186% (186w)