Ramp / MAP test on computrainer

Triathlon Forum
1

I was setting up an .erg file to do a MAP test.

Should the increase in wattage load be a step up so from 150 to 175 to 200 every minute or should the load gradually increase over the minute.

Does it matter?

Thanks

2

In the following,

http://alex-cycle.blogspot.com/2006/12/map-testing-where-failure-is-success.html

Alex Simmons says that

the test should ramp 25W per minute for a non elite male
where possible, the rate should be gradual, rather than in large steps of 20 or 25W/min
.

3

Thanks. My question is on the computrainer, you can set the load to instantaneously increase in 25 watt increments, so the wattage per time will look like a set of stairs

or, one can set it so the wattage per time looks like a smooth slope.

4

Smooth slope will be better. A 25 watt increase will be felt and you will have to respond right away unless you can see when it is coming so that you spin up before the bump happens.

5

Thanks. I assumed since the test is also known as a ramp test a smooth slope would be preferable.

6

I have a Rmmp test erg protocol 30W per minute send me an E mail and I will forward it to you.
Best
thianddoug@msn.com

7

I use 95% of my peak power (last 30 seconds) from a 30W per minute Ramp test (to set my VO2max wattage for training) because this wattage agrees closely with my 5 minute maximal power from bike racing. I assume that this is close to my actual power at VO2max although I have not tested this in the lab.
Your results may vary!

8

I used the MAP test to approximate my FTP. Using the protocol described by Alex Simmons, your FTP would be 72 to 75% of the average of your last minute.

In a previous post Dr Coggan wrote this would “provide a reasonable estimate of your functional threshold power”

I did other forms of FTP testing as well and it did come pretty close.

9

Agreed 72-75% is about right. The Ramp test I use is smooth in erg mode.
I find it a useful way of testing and use it more than FTP tests.