Free MAP Test Calculator: Training Zones, Power Profile & FTP Analysis
Since creating the MAP ramp test protocol in the 1990s, I've been asked thousands of times: "What do I do with my MAP result?" So I built a free calculator that takes your MAP test data and gives you everything you need to train effectively.
What the calculator does
Enter your MAP from a ramp test (Zwift, MyWhoosh, TrainerRoad, or any smart trainer) plus optional power data, and you'll get:
Training zones (L1-L7) based on the MAP test protocol
FTP estimate at 72-77% of MAP depending on your phenotype
FTP sanity check - is your current FTP over-estimated?
Power profile - are you a sprinter, TT specialist, or all-rounder?
Compound Score - 5-minute power squared divided by body mass (W²/kg)
British Cycling benchmarks - compare yourself to historic elite standards
Training recommendations - what to prioritize based on your weaknesses
How to use it
Do a MAP/ramp test (if you've done one on Zwift or MyWhoosh recently, you already have your number)
Enter your MAP and any other power data you have (5-second, 1-minute, 5-minute bests)
Add context (age, weight, training hours, discipline)
Hit calculate and get your analysis
Privacy note: Nothing is stored - all calculations happen locally in your browser.
Common questions
Why is my MAP-derived FTP higher than the power I can sustain for 60 minutes?
Your MAP-derived FTP estimate can appear high if you have strong anaerobic capacity relative to your aerobic endurance. The MAP test heavily taxes anaerobic systems, and athletes with well-developed anaerobic abilities will produce a higher MAP (and therefore higher estimated FTP) than their sustained aerobic power would suggest.
It's also important to understand that FTP isn't strictly "60-minute power." The duration you can sustain FTP varies between 35-75 minutes depending on your physiology - sprinters typically sit at the shorter end (35-45 minutes), while diesel-engine time trialists can hold it for 60-75 minutes.
If your MAP-derived FTP feels too high in training, use the lower end of the 72-77% range, or base your zones on a 20-minute TT.
What's a good Compound Score?
The Compound Score is 5-minute power squared divided by body mass (W²/kg). It correlates strongly with competitive performance:
3,110+ W²/kg = U23 World Tour podium level (roughly 470W for 5 mins at 70kg)
2,000 W²/kg = Masters (40-59) podium level
1,500-2,000 W²/kg = Competitive club/regional racer
Under 1,500 W²/kg = Recreational/developing rider
This metric is useful because it accounts for both sustained power and body mass - the two variables that matter most for climbing and overall racing performance.
Should I train my weaknesses or strengths?
Depends on your goals. If you're a sprinter racing crits, double down on sprint power. If you're a sprinter racing sportives, you need to shore up endurance. The calculator gives you the data - what you do with it depends on what you're racing.
Try it
CycleCoach MAP & Power Profile Calculator
Most calculators give you numbers without context. This one explains what they mean and what to do about them. It's the tool I wish existed when I started coaching 27 years ago.
Want more detailed analysis?
If you'd like me to walk through your full power-duration curve, training history, and race goals, check out:
CycleCoach Collective - Monthly membership with plans, feedback and community support
1-to-1 Coaching - Fully individualised programming and analysis
Performance Consultation - One-off deep-dive into your files and numbers
But the calculator will get you 80% there for free.