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Calculate your MAP zones

Now that you have done the MAP test, you can calculate your MAP zones using this simple calculator. Please confer with RST for a more detailed explanations of the Zone definitions and how you should use them in your training.

Enter your maximal aerobic power- Watts
Mass in pounds-
(if you do not know your mass in kg) 		lbs
Mass (in kg)- kg
Gender-
Calculate your Zones-

 

TRAINING ZONES

Zone Min Watts Max Watts Ride type Level
Recovery
 
 
 Recovery Recovery
Zone1
 
 
 Long Endurance 1.5-6hrs  
Zone2
 
 
 Core Endurance Endurance
Zone3
 
 
 Tempo Training  
Zone4
 
 
 Long TT Power Intensive
Zone5
 
 
 Shorter TT Power(and MAP/VO2Mx work)
Zone6
 
 
 MAP training (VO2Max efforts) Maximal
Zone7
 
 
 Anaerobic Work Capacity (<= 30s)


Estimated power outputs for distances based on MAP
3km 89-91% of Map   -   Watts
4km 88-91% of Map   -   Watts
16.1km 75-81% of Map   -   Watts
40.2km 72-77% of Map   -   Watts
80.5km 64-72% of Map   -   Watts
161km 60-68% of Map   -   Watts

General fitness categories based on (power/mass0.67)*

power/mass0.67  W/kg0.67
Males Level Females**
Up to 15 Untrained  
15.1-17 Fair  
17.1-20 Moderate 17
20.1-21 Average  
21.1-23 Good  
23.1-24.8 Very Good 20
24.9-26 Excellent  
26.1-27 Extremely Fit 21
27.1-29 World Class  
29.1-35 World Class- Pro Tour >25.1

*Fitness level ratings are for sea-level performances
**Please note that values for female athletes are only approximate. There is not sufficient data for females for more accurate ratings.

 

 

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