Shared workout · Cycling
050 TEST 5' MAP
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THE WORKOUT, STEP BY STEP
CYCLING1h 00min
050 TEST 5' MAP
RAMP TEST for 5' MAP on trainer. If using Zwift, perform ramp test there; otherwise follow steps: 20' Z2/3 warm-up, structured 5' ramp block, 5' easy, 5' all-out, 10' recovery. Remember to wear your heart rate monitor. Reference zone: Z6 ≈ 276–345 W (if applicable).
WARMUP20 min
20' warm-up on trainer in Z2/3, smooth cadence, gradually preparing for test.
INTERVAL1 min
1' gradually increasing intensity to finish at or above LT2.
RECOVERY1 min
1' easy recovery spinning after LT2 ramp.
INTERVAL20 sec
20" surge hard (close to Z6 effort).
RECOVERY40 sec
40" easy recovery after surge.
INTERVAL10 sec
10" very fast effort (near maximal cadence/power).
RECOVERY1m 50s
1'50 easy recovery to complete the 5' ramp block.
RECOVERY5 min
5' easy recovery; you must feel ready to start hard.
INTERVAL5 min
5' ALL-OUT effort: best possible sustained power for the full 5 minutes (MAP test).
COOLDOWN10 min
10' easy spinning recovery to finish the session.
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