So you've completed the Power Dynamics protocol and now know your Critical Power (CP), W', and Maximal Aerobic Power (MAP). Your results indicate your CP is at 90% of your MAP. What does this mean, and how should you approach your training?
Understanding Your Engine (MAP)
Think of MAP as the size of your cycling "engine." It's the maximum aerobic power your body can sustain for short, intense periods (typically around 3-5 minutes). Your CP, meanwhile, is the highest power you can hold for longer periods without quickly fatiguing, and it can never exceed your MAP.
With your CP at 90% of MAP, you've almost fully maximised your aerobic endurance. This ratio shows you've done well developing your sustained endurance, but you've hit a ceiling. To break through this plateau, you must focus on raising your MAP, effectively increasing the size of your engine. A bigger MAP means more room for your CP to improve.
Raising Your MAP Effectively
To enhance MAP, you need targeted training sessions that challenge your system above your current CP. The most effective sessions come from three core libraries:
Practical Training Recommendations
In practice, complete two key sessions each week from our Supra-CP, VO2max, and Anaerobic Capacity libraries. Complement these workouts with endurance and maintenance rides to consolidate gains without excessive fatigue.
Tracking Your Progress
Commit to this targeted approach for a focused six-week phase. At the end of this block, retest your physiology to assess improvements. Repeating the Power Dynamics protocol after six weeks will clearly show how effectively you've increased your MAP and consequently raised the ceiling for further CP development.
Your goal is clear: expand your engine (MAP) to unlock higher performance ceilings and enhanced cycling potential.
Understanding Your Engine (MAP)
Think of MAP as the size of your cycling "engine." It's the maximum aerobic power your body can sustain for short, intense periods (typically around 3-5 minutes). Your CP, meanwhile, is the highest power you can hold for longer periods without quickly fatiguing, and it can never exceed your MAP.
With your CP at 90% of MAP, you've almost fully maximised your aerobic endurance. This ratio shows you've done well developing your sustained endurance, but you've hit a ceiling. To break through this plateau, you must focus on raising your MAP, effectively increasing the size of your engine. A bigger MAP means more room for your CP to improve.
Raising Your MAP Effectively
To enhance MAP, you need targeted training sessions that challenge your system above your current CP. The most effective sessions come from three core libraries:
- Supra-CP sessions: Short intervals performed slightly above your CP to push your aerobic limits higher.
- VO2max sessions: Intervals that stimulate maximum oxygen uptake, directly boosting aerobic capacity.
- Anaerobic Capacity sessions: Intense, short efforts significantly above CP, enhancing your body's capacity to produce power anaerobically.
Practical Training Recommendations
In practice, complete two key sessions each week from our Supra-CP, VO2max, and Anaerobic Capacity libraries. Complement these workouts with endurance and maintenance rides to consolidate gains without excessive fatigue.
Tracking Your Progress
Commit to this targeted approach for a focused six-week phase. At the end of this block, retest your physiology to assess improvements. Repeating the Power Dynamics protocol after six weeks will clearly show how effectively you've increased your MAP and consequently raised the ceiling for further CP development.
Your goal is clear: expand your engine (MAP) to unlock higher performance ceilings and enhanced cycling potential.
