Why the MAP Test Is the Most Accurate Way to Set Training Zones (And Why FTP Tests Fail Most Riders)
By Ric Stern — creator of the original MAP ramp test (1996)
Most cyclists treat FTP as the starting point for all training. They test it, upload the number into Zwift or TrainingPeaks, set their zones, and hope for the best.
But the truth is this: FTP tests fail far more riders than they help.
Not because riders are weak or inexperienced — but because the test itself introduces huge errors.
Back in 1996, I created a different approach: a structured, rising-load MAP (Maximal Aerobic Power) ramp test that removed pacing mistakes, psychological breakdown, and high variability. That early protocol later formed the basis of many modern ramp tests you see on platforms like Zwift and Rouvy today.
Nearly 30 years later, MAP remains the most reliable way to set training zones. Here’s why.
FTP Tests Are Designed to Trip You Up
A 20-minute FTP test assumes perfect pacing, excellent self-awareness, and a strong psychological tolerance for long, uninterrupted effort. Most riders simply don’t have all three every time they test.
Start slightly too hard and the entire test unravels. Start too easy and you leave watts on the table. Even experienced riders have inconsistent results from test to test because fatigue, heat, nutrition, and stress can shift sustainable power from one week to the next.
The mental side is just as problematic: FTP tests hurt early, they hurt for a long time, and your brain often gives up before your physiology does. This is especially true for time-crunched and over-40 riders, who accumulate fatigue more easily.
The result? You end up with an FTP number that doesn’t represent what you can realistically train with.
MAP Measures the Engine, Not the Psychology
MAP (Maximal Aerobic Power) is the highest one-minute power you achieve at the end of a continuously rising ramp. Unlike FTP, it reflects the underlying physiology of your aerobic engine rather than your pacing skill.
It’s a clean measurement of your ceiling — your maximal aerobic capacity — and everything else (FTP, sweet spot, threshold, VO₂max power) sits beneath that ceiling.
MAP is also extremely repeatable. It picks up even small changes in fitness and isn’t heavily influenced by pacing errors, motivation swings, or accumulated fatigue. You simply ride until you can’t complete the next step. No guessing. No overthinking.
That makes it ideal for riders of all ages, especially masters athletes who benefit from objective, low-variability testing.
The Real Relationship Between MAP and FTP
One of the biggest myths in cycling training is that FTP is always 75% of MAP.
That’s a simplification used by apps — not reality.
In practice, the true range is closer to 72–77% of MAP, depending on:
aerobic durability
training history
fatigue levels
heat tolerance
strength
age
pacing ability
Two athletes with the same FTP of 300 W can have MAP values anywhere from roughly 370 to 410 watts. That’s an enormous difference and explains why FTP-only zone charts often misclassify intensities, pushing riders too hard on aerobic days and not hard enough on high-intensity days.
MAP narrows the error margin and gives a better picture of how your engine actually works.
Why Ramp Tests Became the Standard
There’s a reason the MAP style ramp test I developed became the default format on many platforms.
It’s simple.
It’s fast.
It scales to riders of all abilities.
It removes pacing errors.
And unlike 20-minute tests, it doesn’t require a mini-taper or ideal conditions.
You get a clearer, more stable reading of your fitness with far fewer variables affecting the result.
MAP Sets Better Training Zones
Because MAP reflects the true aerobic ceiling, the training zones built from it align much more closely with how riders actually respond to training. Masters cyclists in particular see major improvements when switching to MAP-based zones — they recover faster, hit intensities more consistently, and avoid the “tempo trap” where too much training sits in the middle and drives fatigue rather than adaptation.
MAP also produces more reliable sweet spot, threshold, and VO₂max targets, which means less wasted training time and faster fitness gains.
How to Perform the MAP Test
The protocol is simple:
Warm up for about 10 minutes with a few short efforts.
Begin the test at a comfortably low wattage.
Increase power by 25 W every minute (or 15 W for female riders).
Ride until you cannot complete the next step.
Your MAP is the highest power you sustain for a full minute. The partial final step (where you couldn't complete the full minute) is used for calculating your FTP estimate.
It's quick, hard, but psychologically easier than any FTP test — and far more consistent.
Calculate Your Zones Using MAP
Use my free calculator to convert your MAP into precise training zones for every intensity level.
👉 CycleCoach Training Zone Calculator
(Works for MAP, FTP, MMP-20 and provides accurate, blended zone targets). Takes 30 seconds. No email required.
Want to Learn More About Power-Based Training?
Download my free guide: The 6 Pillars of Cycling Performance
Covers MAP testing, training distribution, recovery strategies, nutrition timing, and strength work specifically for cyclists over 40.
Training Built Around MAP Makes You Faster
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Final Thoughts
Your training zones dictate the quality of every single session you do. If the number is wrong, every workout becomes slightly misaligned — and over weeks and months, that compounds.
FTP has its place, but MAP remains the most reliable, accurate, and repeatable way to set your zones and guide your training. Whether you're a weekend rider or a masters racer, MAP helps you train smarter, recover better, and get faster with fewer mistakes.