How To Do A MAP Ramp Test

January 14, 2010

A common testing protocol for cyclists to define their training zones and gauge performance is with something called a ramp test.  A ramp test will determine Maximal Aerobic Power (MAP) since the test is done aerobically from the beginning and reaches the maximum capacity of the individual’s aerobic system at the end.

Basically what happens is after a good warm-up we start the test by pedaling at 200 watts (a relatively easy pace for most people). We then increase the wattage 20 watts every minute until KABOOM!  FAIL.  The power that you reach on the very last step is what your MAP is.

There are a few variations to this protocol depending on the test subject:

  • Female riders should use a 15 Wmin-1 ramp rate  (this nomenclature means 15 watts per minute steps)
  • Elite male riders should use a 20 Wmin-1 ramp rate (20 watts per minute steps as we used here)
  • Non-elite male riders should use a 25 Wmin-1 ramp rate (25 watts per minute steps)

The test seems very easy at first and then creeps up on you little by little.  Even though the test is relatively short in duration, it requires the rider to push himself to exhaustion and therefore very demanding.

What we wanted to accomplish here is get Andy’s Maximum Aerobic Power output and set some training zones based on this.  We can also approximate Andy’s VO2MAX (the highest rate of oxygen consumption attainable during maximal or exhaustive exercise).  Just Google Storer or Keen/Pasfield to find these calculations.

You can see the graph of the test below.  The red and blue lines are where his heartrate and power are increasing with time.  The relatively constant line on top (in purple) is cadence.  His maximum power topped out at just over 450w.  World Class potential!

Using the variables in the test (weight, age, power, etc) it was calculated that Andy’s VO2max was approximately 74.66 ml/kg (Storer method).

naylorgraph

The other graph we analyzed was his pedal stroke efficiency.  On the graph below you can see every single pedal stroke during the test plotted out.

To explain what’s happening here, a single pedal revolution involves a push phase and a draw pull phase with each leg. The push delivers most of the force that generates forward momentum. The pull also contributes to overall power by the upward pull of your attached shoes.

The shape of the graph below has a diagonal lean with the greater power in the bottom left and top right quadrants (the PUSH phases of the left and right leg). This is because the angle of peak force (the PUSH phase) is just beyond the 90° point (or 6′oclock position on the cranks). The angle of peak force will vary from individual to individual but should be at the same angle in each leg.  Ideally you’d like to get this polar graph looking like a complete circle, but most people’s will look like Andy’s below.

naylorpedalstrokecomplete

You can pick any individual pedal stroke throughout the test and look at it.  For example you can see what a pedal stroke looks like at the higher wattages v.s. the lower wattages.

naylornr1136400wgood

This graph above is representative of the pedal stroke efficiency at the 422 watt power output.   If you look at the blue highlighted row at the bottom you can see that Andy’s left leg is contributing 49% and his right leg is contributing 51% to his pedal stroke (very hard for him to concentrate on during a exhaustion test).  There is a bit of an imbalance between right and left legs.  Also, if Andy could work on the dead spots in his pedal stroke and aim towards 80%-90% efficiency it would be a key area for him to improve his power output without increasing his fitness.   This would take many weeks if not months of training to perfect.  Personally I think 100% efficiency (a complete circle) is impractical.  The amount of “PULL” in each leg that needs to be done is far too great.

In the end it’s simply fun to see your mate in serious pain.  All this testing, analysis and bike geek talk is just a way to legitimize the satisfaction resulting in seeing your buddy’s eyeballs pop out!




SIMILAR ENTRIES

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  • http://www.cyclingTipsBlog.com cyclingTips

    Just noticed a couple continuity errors in the video. We did not go from 460w down to 440w and back up to 460w again!

  • Leigh

    Where is the Cyclingtips humour in this vid? I was expecting to see some pretend projectile after he fifnished the test like your Ricketts point sprint attempt.

  • http://wherespresso.com/ Tim

    Awesome. I saw this thing at Andy's house when picking up the Rapha Condor Leggero, and I think I will get one. If nothing else, it will be awesome winter training for me and the +1.

    I am hoping the software runs on a Mac, not all of us run Windoze.

  • http://www.bunchridefinder.com.au Bunch Ride Finder

    +1 For Mac, will it work on a Mac?

  • Neil_Robinson

    ramp tests, no matter how deep into that pain box you go, 2 minutes after you finish you will always believe that you “could have gone just that little bit more”.

  • JC

    I'm sold on the benefits of using the trainer to compliment road training. Throughout winter I did 2 x interval sessions on the trainer per week at bust a gut intensity together with 2-3 longer slower road sessions. Since day light saving time I've packed the trainer away and hit the road. I've been riding 5 days a week and use 2 of those days to get in plenty of VO2 max zone time. However, on the road time spent in VO2 max has not been as structured as it would be on the trainer. Yesterday I decided to drag the trainer out and do an interval session. I found that since stopping the regular trainer sessions my MAP has dropped. So the lesson I have learned is that for me trainer sessions are vital in topping up my VO2 max. (I do have a polar power meter which is the Datsun 180 B of power meters so maybe it is giving me dodgy low readings and in reality my MAP has gone through the roof!- that's what I'll tell myself to make me feel better.

  • Johnny

    Hi,
    Any chance of posting the VO2max formula you used – my Google skills are obviously not upto the job!

  • spider

    guys do you know of any ergo sessions based on heart rate or cadence. cheers.

  • Daniel_S

    Haha… I've only done one of them before but I felt just like that!

  • JC

    If you don't have a power meter I reckon the best alternative is to use speed. You can do a ramp test on the trainer using speed (so long as you have a rear wheel speed sensor). Just increase 2ks each minute till failure. So long as you use the same resistance setting on your trainer for each test you'll get an accurate indication of improvements (or not) from test to test.

  • http://www.cyclingTipsBlog.com cyclingTips

    Hi Johnny,

    The Sports Scientist with Wattbike in the UK was the one who calculated it for us. I'm waiting for a response back from him on your question. I can find a few things on Google but they're not as clear as I'd like. Stay tuned…

  • http://www.cyclingTipsBlog.com cyclingTips

    So far I believe that the software works for Windows only. What I did with my mac is install vmware and run the s/w through it. Worked like a charm.

  • http://www.cyclingTipsBlog.com cyclingTips

    I've asked Andy (the guy in the video) to respond to this one. He has heaps of great ergo workout sessions that he can provide.

  • kylieonwheels

    Are there any Garmin 705 users here? I'm really disappointed with the 'user manual' provided and I'm wondering if anyone has any good links for how to use it to it's full potential. Specifically at the moment I'd like to use or create training programs to use on the trainer.

  • kylieonwheels

    Neil I reckon that's the same for any test or race. As soon as you stop you wonder why! Howcome the body forgets pain and suffering so quickly?

  • http://twitter.com/james_foran James Foran

    Fairly easy to do using the Garmin Training Center. Then you just send the workouts to the Garmin. YOu can even set the workout to a specific date.

    If you need more specific help, let me now.

    I set up advanced interval sessions. Have not found 1 i cannot set up yet.

  • http://wherespresso.com/ Tim

    Oh man. Nope.com.

    Wade-o if I wanted to sully my beautiful Mac+OSX with crud-ware, I'd have a Wintel box!

    Someone needs to port it.

  • The Scientist

    Andy – the human moto!

  • http://wherespresso.com/ Tim

    Interesting. Work on the 405CX also?

  • scooter

    why is the ramp rate for non-elite males higher than for elite males?

  • Andy Naylor

    Hi
    here is a good session for a ergo or trainner i got told about this one, i tried it and it is really good
    10mins -15mins warm up building HR to 75% or untill your warmed up
    for the next 10mins 40secs on hard 80%-85% for me this was building up to 188HR, keeping 95-100 cadence 20secs off recovery, 60 cadence
    10mins recovery @ 60-75 cadence getting HR back to normall ie 100-120
    then repeat 40secs hard 20 secs off
    then recovry and finish
    you could do this a 3rd time but depends on how you feel and HR to
    this is good for the crit season with interval trining it is hard depends on how hard you make the 40sec

    for me the watt bike has given me some good Data with softwear plus the bike is a super smooth to use and feels like your riding a bike and not a trainier i have been very pleased with the watt bike and keen to keep using it.
    i do have more ergo sessions well get wade to put this down for every one very soon
    cheers Andy (yes this test was hard and im glad i did'nt make a fool of my self)

  • kylieonwheels

    What's the idea with sending your stuff to Garmin? I'm not sure about that side of it.

  • http://iamnotabookofanswers.blogspot.com/ eugene

    get innocuous

  • spider

    thnx heaps gents.

  • Dean M

    man you gotta love the scenery CT that you get to ride past on your wattbike. Veggie farms, the wind farm blowing wind in your face and the clothes line out the back!

    seriously cheers and thanks for the blog.

  • http://twitter.com/james_foran James Foran

    Its much easier to create an advanced workout in Garmin Training Centre. Using this tool, you can send a saved Workout to the Garmin via a USB cable.

  • kosh

    Where can I run this protocol? Perhaps a Melbourne gym has one?

    (Given that I'm not going to drop $4k on a computerised spinner that I'll use maybe twice a year, however fancy it may be)

  • http://thehotcrew.com huphtur

    Is this Watt bike fixed or freewheel?

  • brettgartner

    Tim, at the moment software is only Windows based, however I know the UK Team are going to work on making it Mac compatible shortly. As soon as this is available it will be updated to the website.

  • brettgartner

    Kosh, At the moment we have a demo Wattbike available for viewing at both Podium Bike Hub in Clarendon Street South Melbourne and also at Velocino, 304 Beach Rd, Black Rock. You can book in a full testing at Bike Hub and soon Velocino will have classes and testing ability, hope this helps. Beyond the ease in which you can run various tests like this, the Wattbike is a great tool for improving your cycling efficiency by improving your pedalling technique.

  • brettgartner

    Huphtur, The Wattbike is freewheel.

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