Question 1

What is PMA (MAP) in cycling?

Accepted Answer

PMA (Puissance Maximale Aérobie) or MAP (Maximal Aerobic Power) is the highest power output at which your body reaches VO2max. It is typically measured during a 5-minute all-out test or the last completed stage of a ramp test. PMA is the cycling equivalent of VMA (Maximal Aerobic Speed) in running. It represents your ceiling for aerobic power production.

Question 2

What is the difference between PMA and FTP?

Accepted Answer

FTP (Functional Threshold Power) is the power you can sustain for about 1 hour — it represents your lactate threshold. PMA is the power at VO2max, sustainable for only 3-8 minutes. FTP is typically 72-80% of PMA. A high FTP/PMA ratio means you're a 'diesel' (endurance-oriented), while a low ratio means you're a 'puncher' (explosive).

Question 3

How do I test my PMA?

Accepted Answer

The most common methods are: (1) 5-minute max test — after proper warm-up, ride as hard as possible for 5 minutes; (2) Ramp test — increase power by 20-25W every minute until failure, your PMA is the last completed step; (3) Lab test — incremental test with gas analysis to find the exact power at VO2max. The ramp test is the most practical for most cyclists.

Question 4

How can I improve my PMA?

Accepted Answer

The most effective sessions for improving PMA are: (1) Classic VO2max intervals — 5 × 4-5 min at 95-105% PMA with 4-5 min recovery; (2) Short-short intervals — 30s on / 30s off at 110-120% PMA × 15-20 reps; (3) Ramp intervals — progressive efforts to PMA. Aim for 1-2 VO2max sessions per week during a build phase. Always include adequate recovery between hard sessions.

Question 5

Are the climb time predictions accurate?

Accepted Answer

The predictions use a simplified physics model based on your power-to-weight ratio, gravity, and rolling resistance. They provide a reasonable estimate but don't account for wind, drafting, road surface, altitude, aerodynamics, or pacing strategy. Real-world times can vary by 10-20%. Use them as a motivational benchmark, not a precise prediction. For more accurate estimates, use specialized tools like BestBikeSplit.

Level	PMA (W/kg)	Description
🚶Untrained	0 – 1.9	Little to no cycling training
🚲Beginner	1.9 – 3.1	Just starting to ride regularly
🟢Recreational	3.1 – 4	Rides a few times per week
🔵Sportive	4 – 4.6	Consistent rider, does sportives
🟣Racer	4.6 – 5.2	Races at local/regional level
🥉Serious Racer	5.2 – 5.8	Dedicated racer, structured training
🥈Elite	5.8 – 6.4	Top amateur, podium in big events
🥇Domestic Pro	6.4 – 7	Professional domestic level
🏆Continental Pro	7 – 7.8	Professional continental level
👽World Tour	> 7.8	World Tour / Olympic level

PMA / MAP Calculator — Maximal Aerobic Power

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