IMPORTANT- Please read RST's Disclaimer and Health notice before attempting the MAP test.

Download RST's testing application HERE.

What is MAP?

Maximal aerobic power (MAP) is the highest average power you generate over 60-seconds during an incremental test to exhaustion therefore you must calculate the highest 60-second power to ascertain your MAP. The power over the 60-seconds is often the final 60-secs, but isn’t always – as you can start to fade a little prior to stopping. MAP is an important determinant in endurance cycling and is very protocol dependent. That is, you need to select the correct incremental rate for your level as a cyclist. MAP results using different protocols will produce completely different results. MAP is often calculated in the laboratory while VO2max is measured.

The purpose of the MAP programme is to give you a pacing tool to determine what the next increment is for a MAP test. Once completed your MAP can be used to set your training zones for all intensities from recovery based efforts up to high intensity efforts used for increasing anaerobic work capacity.

The MAP test programme allows you to enter a starting power output, an incremental power output and an incremental time period. These variables will be different for each rider. However some generalisations can be made.

If you are female, starting power should be 75 W. Use a 15 W/min increment (5 W every 20-secs)

If you are a non-elite male, starting power should be 100 – 150 W. Use a 25 W/min increment (5 W every 12-secs)

If you are an elite male, starting power should be 200 – 300 W. Use a 20 W/min increment (5 W every 15-secs).

Once the test has been completed and you have recovered calculate the highest 60-second average power for determination of your training zones.

By entering your gender and mass, your MAP raised to the exponent of 0.67 can give an indication of your aerobic fitness and can allow RST to broadly assess what fitness group you belong to. The exponent of 0.67 gives better all round results than just using power to mass ratio, as it scales better with rider mass and air drag. Remember, the group suggested for your MAP is only a broad estimate; actual performance is dependent upon other factors as well.

The test is similar to an incremental test to exhaustion/VO2 max test/stress test, and although relatively short in duration, does require you to push yourself to exhaustion - it is, therefore, very demanding. Accordingly, you should be certain of the following:

• You are not currently suffering from any viral or bacterial infection, or any other illness
• You have not had a viral or bacterial infection, or any other illness, within the last four weeks
• You do not have any injuries or recent injuries

• If you are over 35 years of age, or are overweight, without first seeking approval off a qualified medical practitioner
• If you are a smoker (or have given up within the last year)
• If you have been diagnosed with any form of heart disease, or suspect heart or vascular disease
• If you are hypertensive
• If you suffer from an airway obstructive disease, such as bronchitis

If you are in any doubt about your suitability of conducting this, or any physical exertion test then you should consult with a qualified medical practitioner, such as your family doctor, or a doctor who is treating you for any conditions that you may have.

The test pushes your body to the limit - do not put yourself at risk.

Because of the intensity involved, I would caution against eating within two hours of the test, with most people consuming a high carbohydrate meal about 2 - 3 hours before the test. In the final two hours prior to testing you should sip on an energy drink.

Prior to testing

Prior to the commencement of this test, you should ensure that your bicycle is in a roadworthy condition and is set up correctly on your indoor (turbo) trainer following the manufacturers instructions. You should then select the incremental rate for the test based on your gender and your approximate fitness category as shown below.

The Test

The test needs to be conducted on an indoor trainer (not rollers), and requires you to be well rested, such that you should have a light training week prior to the test. Two days prior to the test, I normally have my riders have a complete day of rest, and the day before is an easy ride of 45-90 minutes duration. The increment rate - the rate at which the intensity increases - is based on gender and broad fitness levels. Starting power output should begin at an easy level, and the test needs to last about 8-15 minutes. Accordingly, for most competitive cyclists over 18 years of either gender, starting power will usually be 100 W or greater.

• All female riders should use a 15 W/min increment rate (5 W/20-secs)
• Elite male (at least national class) riders should use a 20 W/min increment rate (5 W/15-secs)
• Non-elite male riders should use a 25 W/min increment rate (5 W/12-secs)

Rather than have the power increment steeply every minute, it may be advisable to split the increment into small units. For instance, with a 25 W/min increment rate, increase power output 5 W every 12 seconds.

Set your bike on the trainer, and decide on your starting power. Prior to the test proper, warm up for 10-20 minutes and include a few brief race efforts at the halfway point to get you fully warmed up. Start the test, and set the interval function on your power meter to record the actual test. Have a friend stay with you throughout the test so that they can urge you on and make sure you are okay.

Once underway, there are no rest periods as in some tests; you should keep upping the power until you can no longer match the predetermined power output. At this point you should really 'dig in' giving a final effort to try to match the correct power. During the test, you can change gear, and vary your cadence to suit the effort required. I would, however, advise against standing up, as this may cause the trainer to topple over.

As soon as the test is finished, switch to your small chain ring, and ride at recovery level for 5-10 minutes. Stop the interval function on your power meter (or get your friend to do this). As soon as the test is over you should sip on a high glycaemic energy drink, to help restore muscle and liver glycogen stores. You should try and eat 1.0-1.5 grams of carbohydrate per kilogram of body mass within 20-60 minutes of the test.