Enter your latest MAP (from a ramp test) and key power values.
The calculator estimates your CycleCoach training levels, checks how realistic your FTP is,
provides a Compound Score, compares to historic British Cycling allometric benchmarks,
estimates VO₂max, predicts TT and race powers, and classifies your power against the classic
Coggan/TrainingPeaks power profile.
How to use this calculator
Enter your MAP from a ramp test (Zwift, MyWhoosh, TrainerRoad, Rouvy, or a smart trainer).
Add your best 5 s, 60 s, 5 min and FTP powers if you know them.
Include your body mass to see W/kg, VO₂max and allometric benchmarks.
(Optional) Add your height and choose an aero position to estimate a CdA-based performance score.
Click "Calculate zones & power profile" to see your results.
All calculations run locally in your browser. Nothing is stored or sent anywhere unless you choose to email the report.
Trusted by riders worldwide: This calculator was invented by Ric Stern, who has coached athletes to World Championship Gold, Commonwealth medals, and Paralympic Gold. Featured in Cycling Weekly, Cyclingnews, and The Guardian. ⭐⭐⭐⭐⭐ Rated 5/5 on Google (27 reviews).
Want your MAP report by email?
Pop in your email address and I'll send you a summary of your MAP, VO₂max estimate and suggested next steps.
What to do with these numbers
This calculator gives you a solid picture of where you are right now. If you'd like more structure and support, here are the ways I can help:
💡 Based on Your Numbers
CycleCoach Collective
:
Monthly membership with training plans, TrainingPeaks Premium, feedback, and a supportive coaching community. ($75/month • Try free for 7 days)
MAP Boost 6-Week Plan
:
A fast, focused 6-week block designed to raise MAP quickly. ($25 one-time)
1-to-1 Coaching
:
Fully individualised programming, analysis, weekly contact and bespoke periodisation tailored to your goals. (From £125/month)
Performance Consultation
:
A one-off deep dive into your MAP, power profile, strengths, limiters and race goals. (£250)
Want a personalised MAP-to-training blueprint?
Get my free guide "The 6 Pillars of Masters Cycling Performance" plus weekly coaching insights on MAP, FTP, recovery, and training strategy.
PSTS is a simple composite intended to translate "engine" into "real-world potential" by accounting for body size and aerodynamics.
CdA is either your known value (if supplied) or a rough estimate from height, mass and chosen position.
Reference ranges:
Female masters 40+ racer: 40+
Male masters 40+ racer: 75+
Female World Tour pro: 95+
Male World Tour pro: 110+
Compound Score (5-min power² / kg)
Estimated VO₂max (from MAP & body mass)
VO₂max here is estimated from your ramp test result and mass using a lab-validated relationship between power and oxygen uptake.
Direct gas-exchange testing will vary a little with protocol and day-to-day factors, but this gives a solid ballpark for most riders.
Allometric MAP Benchmark (historic GB standard)
These thresholds were historically used by British Cycling when the ramp test (MAP) was part of talent ID. They are not official current standards, but remain a useful benchmark.
Suggested Weekly Structure (high-level)
TT Power Estimates (based on MAP)
Event
Estimated avg power (W)
% of MAP
Ranges based on historical MAP-percentage data for solo TTs from ~3 km to ~161 km.
Road Race & Crit Power Estimates (allometric)
Event type
Typical avg power (W)
Range (W·kg⁻⁰·⁶⁷)
Based on historic race data scaled allometrically (power ÷ mass^0.67); not prescriptive targets, but typical ranges for competitive riders.
Note: Level boundaries here are generic based on MAP. For coaching clients, CycleCoach coaches individualise these using full power-duration data, history and race goals.
