Episode #109 – Maximal Aerobic Power (MAP) Testing Explained

Episode #109 – Maximal Aerobic Power (MAP) Testing Explained

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Discover a faster and less painful why to measure progress and set training zones. RAMP tests can test VO2Max, Lactate and MAP. You may be familiar with V02Max and lactate but not MAP. But what is MAP and how is it calculated?

“Discover a faster and less painful why to measure progress and set training zones.” – CLICK TO TWEET

 

The RST and British Cycling Protocols

Non-Elite Male MAP Test

25 W/min until exhaustion

 

Elite Male MAP Test

20 W/min until exhaustion

 

Female MAP Test

15 W/min until exhaustion

 

RST Power Training Zones

Australian Institute of Sport Protocols

Elite Male AIS Ramp Test (Long Graded – Blood lactate transition threshold required)

Warm up 5mins@100W

MAP Start at 150W increasing 50W/5mins until exhaustion

Warm down easy 15mins

 

Elite Male AIS Ramp Test (Short Graded – Max capability required, but not HR and lactate)

Warm up 5mins@100W

MAP Start at 170W increasing 25W/1mins until exhaustion

Warm down easy 15mins

 

Junior Male AIS Ramp Test (Long Graded – Blood lactate transition threshold required)

Warm up 5mins@75-100W

MAP Start at 100W increasing 50W/5mins until exhaustion

Warm down easy 15mins

 

Junior Male AIS Ramp Test (Short Graded – Max capability required, but not HR and lactate)

Warm up 5mins@125W

MAP Start at 150W increasing 25W/1mins until exhaustion

Warm down easy 15mins

 

Elite Female AIS Ramp Test (Long Graded – Blood lactate transition threshold required)

Warm up 5mins@100W

Start at 100W increasing 25/3 min until exhaustion.

Warm down easy 15mins

 

Elite Female AIS Ramp Test (Short Graded – Max capability required, but not HR and lactate)

Warm up 5mins@100W

MAP Start at 125W increasing 25W/1mins until exhaustion

Warm down easy 15mins

 

Junior Female AIS Ramp Test (Long Graded – Blood lactate transition threshold required)

Warm up 5mins@50-75W

Start at 75W increasing 25/3 min until exhaustion.

Warm down easy 15mins

 

Junior Female AIS Ramp Test (Short Graded – Max capability required, but not HR and lactate)

Warm up 5mins@50W

MAP Start at 75W increasing 25W/1mins until exhaustion

Warm down easy 15mins

 

Standard MAP Protocols

Elite Male 500W MAP Test

Warm up 10mins@160W, 5x60s@110rpm@200W,220W,240W,260W & 280W with 60sec easy pedalling. 5mins recovery

MAP Start at 200W increasing 5W/20sec until exhaustion.

 

Non-Elite Male 450W MAP Test

MAP Start at 150W increasing 5W/12sec until exhaustion.

Warm down easy 15mins

 

Female 400W MAP Test

Warm up 10mins increasing intensity. 5mins recovery

MAP Start at 75W increasing 5W/20sec until exhaustion.

Warm down easy 15mins

Calculating VO2max on the Basis of MAP

 

The formula is the following:

VO2max (L/min) = 0.44 + (0.014 x MAP (Watts))

If we know the body mass of the cyclist in kilograms, it is also possible to calculate his maximal oxygen uptake (VO2max) in millilitres of oxygen per kilogram per minute (mL/kg/min) with the following formula:

VO2max (mL/kg/min) = (VO2max (L/min) x 1000) / body mass (kg)

For example: a cyclist weighing 70 kg who ends the test at 300 Watts has a VO2max of 4.64 L/min, that is 66.3 mL/kg/min.

In fact: VO2max (L/min) = 0.44 + (0.014 x 300 (Watts)) = 4.64 L/min and VO2max (mL/kg/min) = (4.64 L/min x 1000) / 70 kg = 66.3 mL/kg/min.

 

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  • Clas Lau

    Hi Damion.

    The RST non-elite and elite MAP test are little different. But what is the devider between elite and non-elite male rider? Is there a generalt guideline or a rough FTP score perhaps?

    R

    -Clas-

    • Damian Ruse

      Yo Clas!

      Here’s an answer from Ric:

      “if you are very high level national level, international level, or world-class etc then that’s the elite level. Everyone else is non-elite. However, if you were close to the definition of elite and likely to jump to elite level definition then i’d test you with the 20 W/min ramp. Usually, i reserve the 20 W/min rate for people who are on their national team (as a minimum). ”

      Pretty clear cut…

  • Mark Magennis

    Damion, Where do you get your equation from Storer/Davis/Caiozzo or Keen/Pasfield or somewhere else.

    • Damian Ruse

      Hey Mark, I don’t know the origin of these tests. I don’t use them with my athletes. I would ask Ric at RST Sports or someone at the AIS whose work their respective MAP tests are based off.

      • Mark Magennis

        Is it from AIS Physiological Tests for Elite Athletes book?

        • Damian Ruse

          Not sure, I got them from another source.

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