This 6-week plan is designed to improve your Maximal Aerobic Power (MAP) using controlled density progression.
Perfect for time-crunched cyclists who want focused aerobic gains without complex periodization. The plan uses the MAP test protocol developed in 1996, now adopted by Zwift, Rouvy, TrainerRoad, and MyWhoosh.
As always, simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don't.
Weekly Structure:
One MAP session with progressive interval density
One moderately intensive aerobic session
Weekend endurance rides to maintain durability
Total: 6-8 hours per week
Who This Is For:
Riders training 6-8 hours per week who want to boost aerobic power between events, break through plateaus, or test structured training before committing to longer programs.
What's Included:
6 weeks of MAP-based structured workouts
ERG-mode compatible for indoor trainers
Power, heart rate, or RPE guidance
Email support for questions
Equipment Needed:
Power meter or smart trainer recommended for best results.
Price: $25 USD
About the Coach:
Ric Stern, BSc (Hons) Sport Science. Professional coach since 1997. Developed the MAP test protocol in 1996. Coached World Champions, Paralympic medalists, and the two-time Transcontinental Race winner.