MAP Test 20 w 60 s

• Cycling
• 30mTime
• 477Stress
• 3.09Intensity
• 121Popularity

About this workout

This steady anaerobic session packs a punch with relentless efforts to build your sprinting power and lactate tolerance, ideal for closing gaps during races or pushing hard in group rides. Use it as a benchmark alongside ramp tests or 40/20 protocols to gauge your progress and push your limits.

Workout structure

• Free-ride 10 min @ 60% (60w)
• Active 1 min @ 100% (100w)
• Active 1 min @ 120% (120w)
• Active 1 min @ 140% (140w)
• Active 1 min @ 160% (160w)
• Active 1 min @ 180% (180w)
• Active 1 min @ 200% (200w)
• Active 1 min @ 220% (220w)
• Active 1 min @ 240% (240w)
• Active 1 min @ 260% (260w)
• Active 1 min @ 280% (280w)
• Active 1 min @ 300% (300w)
• Active 1 min @ 320% (320w)
• Active 1 min @ 340% (340w)
• Active 1 min @ 360% (360w)
• Active 1 min @ 380% (380w)
• Active 1 min @ 400% (400w)
• Active 1 min @ 420% (420w)
• Active 1 min @ 440% (440w)
• Active 1 min @ 460% (460w)
• Active 1 min @ 480% (480w)