Anaerobic

MAP TEST

  • Cycling
  • 38mTime
  • 75Stress
  • 1.08Intensity
  • 145Popularity

About this workout

This MAP test features short, intense bursts to develop your top-end punch and lactate tolerance, making it ideal for those sprint finishes and race kicks. It's a must-try for anyone looking to pinpoint their anaerobic capacity in preparation for a ramp test or CTS test.

ozsy01

Workout structure

  • 5 min @ 20-50% (20-50w) 90 rpm
  • 2X
    • 2:30 min @ 50% (50w) 90 rpm
    • 30 sec @ 74% (74w) 120 rpm
  • 2:30 min @ 50% (50w) 90 rpm
  • 12 sec @ 50% (50w) 90 rpm
  • 12 sec @ 52% (52w) 90 rpm
  • 12 sec @ 54% (54w) 90 rpm
  • 12 sec @ 56% (56w) 90 rpm
  • 12 sec @ 57% (57w) 90 rpm
  • 12 sec @ 59% (59w) 90 rpm
  • 12 sec @ 61% (61w) 90 rpm
  • 12 sec @ 63% (63w) 90 rpm
  • 12 sec @ 65% (65w) 90 rpm
  • 12 sec @ 67% (67w) 90 rpm
  • 12 sec @ 69% (69w) 90 rpm
  • 12 sec @ 70% (70w) 90 rpm
  • 12 sec @ 72% (72w) 90 rpm
  • 12 sec @ 74% (74w) 90 rpm
  • 12 sec @ 76% (76w) 90 rpm
  • 12 sec @ 78% (78w) 90 rpm
  • 12 sec @ 80% (80w) 90 rpm
  • 12 sec @ 82% (82w) 90 rpm
  • 12 sec @ 83% (83w) 90 rpm
  • 12 sec @ 85% (85w) 90 rpm
  • 12 sec @ 87% (87w) 90 rpm
  • 12 sec @ 89% (89w) 90 rpm
  • 12 sec @ 91% (91w) 90 rpm
  • 12 sec @ 93% (93w) 90 rpm
  • 12 sec @ 94% (94w) 90 rpm
  • 12 sec @ 96% (96w) 90 rpm
  • 12 sec @ 98% (98w) 90 rpm
  • 12 sec @ 100% (100w) 90 rpm
  • 12 sec @ 102% (102w) 90 rpm
  • 12 sec @ 104% (104w) 90 rpm
  • 12 sec @ 106% (106w) 90 rpm
  • 12 sec @ 107% (107w) 90 rpm
  • 12 sec @ 109% (109w) 90 rpm
  • 12 sec @ 111% (111w) 90 rpm
  • 12 sec @ 113% (113w) 90 rpm
  • 12 sec @ 115% (115w) 90 rpm
  • 12 sec @ 117% (117w) 90 rpm
  • 12 sec @ 119% (119w) 90 rpm
  • 12 sec @ 120% (120w) 90 rpm
  • 12 sec @ 122% (122w) 90 rpm
  • 12 sec @ 124% (124w) 90 rpm
  • 12 sec @ 126% (126w) 90 rpm
  • 12 sec @ 128% (128w) 90 rpm
  • 12 sec @ 130% (130w) 90 rpm
  • 12 sec @ 132% (132w) 90 rpm
  • 12 sec @ 133% (133w) 90 rpm
  • 12 sec @ 135% (135w) 90 rpm
  • 12 sec @ 137% (137w) 90 rpm
  • 12 sec @ 139% (139w) 90 rpm
  • 12 sec @ 141% (141w) 90 rpm
  • 12 sec @ 143% (143w) 90 rpm
  • 12 sec @ 144% (144w) 90 rpm
  • 12 sec @ 146% (146w) 90 rpm
  • 12 sec @ 148% (148w) 90 rpm
  • 12 sec @ 150% (150w) 90 rpm
  • 12 sec @ 152% (152w) 90 rpm
  • 12 sec @ 154% (154w) 90 rpm
  • 12 sec @ 156% (156w) 90 rpm
  • 12 sec @ 157% (157w) 90 rpm
  • 12 sec @ 159% (159w) 90 rpm
  • 12 sec @ 161% (161w) 90 rpm
  • 12 sec @ 163% (163w) 90 rpm
  • 12 sec @ 165% (165w) 90 rpm
  • 12 sec @ 167% (167w) 90 rpm
  • 12 sec @ 169% (169w) 90 rpm
  • 12 sec @ 170% (170w) 90 rpm
  • 12 sec @ 172% (172w) 90 rpm
  • 12 sec @ 174% (174w) 90 rpm
  • 12 sec @ 176% (176w) 90 rpm
  • 12 sec @ 178% (178w) 90 rpm
  • 12 sec @ 180% (180w) 90 rpm
  • 12 sec @ 182% (182w) 90 rpm
  • 12 sec @ 183% (183w) 90 rpm
  • 12 sec @ 185% (185w) 90 rpm
  • 12 sec @ 187% (187w) 90 rpm
  • 12 sec @ 189% (189w) 90 rpm
  • 10 min @ 50-20% (50-20w) 90 rpm