Maximal Aerobic Power Test: Find Your MAP on the Turbo

Session Overview

Your Maximal Aerobic Power (MAP) is the highest power output your body can sustain while still primarily using oxygen for energy — essentially your VO2max expressed in watts. This 40-minute turbo test identifies your MAP so you can set precise interval training zones beyond FTP, giving you a more complete picture of your cycling engine. Suited to advanced cyclists with a power meter.

What You’ll Need

  • Smart trainer or turbo with a power meter (wattage is essential)
  • Heart rate monitor
  • Fan for cooling and hydration within reach
  • A good warm-up: don’t attempt this cold

Warm-Up (10 minutes)

10 minutes easy spinning at Zone 1–2 (RPE 3/10), gradually building cadence to 90–95rpm. Include 3 x 10-second seated accelerations in the final 3 minutes to prime the neuromuscular system without fatiguing it.

Main Set

Three maximum 6-minute efforts with 5 minutes easy recovery spinning between each. Each effort must be a genuine all-out maximum for the full 6 minutes — start hard but pace yourself to avoid blowing up in the first 90 seconds. Your MAP is the average power from your best single 6-minute effort.

  • 6 minutes all-out effort (RPE 9–10/10) — record average power
  • 5 minutes easy recovery (RPE 2/10, very easy spinning)
  • 6 minutes all-out effort — target equal or better power than Effort 1
  • 5 minutes easy recovery
  • 6 minutes all-out effort — focus on holding power through the final 2 minutes

Cool-Down (5 minutes)

5–8 minutes of very easy spinning at minimal resistance to flush lactate and bring your heart rate back to baseline. Avoid stopping abruptly after high-intensity efforts.

Coaching Notes

  • MAP is typically 120–130% of FTP for trained cyclists — use this as a reference for your starting power target
  • MAP intervals (3–6 minutes at MAP wattage) are one of the most effective ways to raise VO2max on the bike
  • Be well-rested before this test — avoid hard sessions in the 48 hours prior for accurate results
  • Retest every 6–8 weeks during a build block to monitor progress and update your training zones

Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise programme, especially if you have any pre-existing health conditions.