There are different ways to do a MAP test but here's one that Ric Stern recommends. It's easiest on a trainer and takes about 10 minutes (but hurts like heck): warm up a bit, then start pedaling at 150 watts. Increase power by 5 watts every 12 seconds (or 25 watts per minute). Keep going as long as you possibly can. When you think you can't do any more, do more. Then, when you fall off the trainer with your eyes bulging out of your head, take the mean maximal one minute power (should be AP over the last minute). That's your MAP. The reason I asked you about it is that FTP should be about 72-77% of MAP, and where yours falls in that range can tell you a bit about what your weaknesses are. For example, if you're at 77% then you're probably not going to get your FTP any higher without working on your VO2max and MAP first. If you're at 70% then you're untrained and need to do more aerobic volume and FTP will come up naturally (and also should come up quickly). If I understand your plan it is basically over a six week period I would do 90 to 120 minute rides with the rides have one long interval? The long interval would be a ramp up from the 200 to 220 with the last 20 minutes being 220. I would do the usual 5 days a week of training with 2 rest days. The length of the interval would start at 30 minutes and each week we extend the interval by 15 minutes. The remaining time in the ride would be L3. Correct and by week 6 I should see the results? Just want to make sure I got it down. Honestly I like to have more ways to approach my training as it can be a become a bit of a rut and really begin to become boring and frustrating especially when you are not seeing results. May I ask how you came up with this plan? I came up with it after reading how many 2x20s you've been doing and how 2x20 at 100% was fairly hard for you. I used to feel exactly that way too but now I don't and I owe that to more time at SST. These workouts will be hard, but less acutely painful, and more effective because eventually you will be getting 1:45 of time at near threshold instead of 0:40. You guys may remember that RapDaddyo used to regularly do 2:00 at SST. I used to think that was insane until I tried working up to it like this.