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SESSION FOCUS
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Ever wondered how strong your aerobic engine really is? The 5-minute MAP (Max Aerobic Power) Test is designed to find out. You’ll go all-out for 5 minutes to determine the highest average power you can sustain aerobically before fatigue sets in.

From your average power, you can estimate VO₂max using this formula:
VO₂max (ml/kg/min) = (8.87 × (5-min power ÷ weight in kg)) + 16.6

This test is a great benchmark for your aerobic fitness and can be used to set training zones and track progress over time. Short, sharp, and brutally effective — dig deep and find your true ceiling!
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Warm Up
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14min easy
5x15sec accelerations
1min coast
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5min maximum effort on free ride for MAP power
5min easy
20min Zone 2
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Cool Down
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Easy to finish
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