MAP Workout
- Cycling
- 37mTime
- 49Stress
- 0.89Intensity
- 65Popularity
About this workout
This MAP workout delivers a brutal anaerobic punch with short, intense efforts that build your kick for closing gaps and raw sprinting power. Perfect for race scenarios or when you need to power through surges on group rides, it’s a classic way to boost your lactate tolerance.
Workout structure
- 10 min @ 50-70% (50-70w)
- 1 min @ 70% (70w)
- 2X
- 20 sec @ 100% (100w)
- 20 sec @ 50% (50w)
- 20 sec @ 100% (100w)
- 5 min @ 60% (60w)
- 12 sec @ 77% (77w)
- 12 sec @ 78% (78w)
- 12 sec @ 80% (80w)
- 12 sec @ 82% (82w)
- 12 sec @ 83% (83w)
- 12 sec @ 85% (85w)
- 12 sec @ 87% (87w)
- 12 sec @ 88% (88w)
- 12 sec @ 90% (90w)
- 12 sec @ 92% (92w)
- 12 sec @ 93% (93w)
- 12 sec @ 95% (95w)
- 12 sec @ 97% (97w)
- 12 sec @ 98% (98w)
- 12 sec @ 100% (100w)
- 12 sec @ 102% (102w)
- 12 sec @ 103% (103w)
- 12 sec @ 105% (105w)
- 12 sec @ 107% (107w)
- 12 sec @ 108% (108w)
- 12 sec @ 110% (110w)
- 12 sec @ 112% (112w)
- 12 sec @ 113% (113w)
- 12 sec @ 115% (115w)
- 12 sec @ 117% (117w)
- 12 sec @ 118% (118w)
- 12 sec @ 120% (120w)
- 12 sec @ 122% (122w)
- 12 sec @ 123% (123w)
- 12 sec @ 125% (125w)
- 12 sec @ 127% (127w)
- 12 sec @ 128% (128w)
- 12 sec @ 130% (130w)
- 12 sec @ 132% (132w)
- 12 sec @ 133% (133w)
- 12 sec @ 135% (135w)
- 12 sec @ 137% (137w)
- 12 sec @ 138% (138w)
- 12 sec @ 140% (140w)
- 12 sec @ 142% (142w)
- 12 sec @ 143% (143w)
- 12 sec @ 145% (145w)
- 12 sec @ 147% (147w)
- 12 sec @ 148% (148w)
- 12 sec @ 150% (150w)
- 12 sec @ 152% (152w)
- 12 sec @ 153% (153w)
- 10 min @ 50% (50w)