Introducing… The 8-Week Bike Erg MAP + FTP Program

If your performance on a Bike Erg hasn’t moved in months … then this program is for you

Get Started

5 Days per Week

This isn’t guessing. It’s engineering your engine.

Ready to actually get better on the Bike Erg?

Why This Program Works

This 8-week program is built for serious watt-chasers looking to increase both their MAP and FTP scores and build a complete, full-spectrum engine on the Bike Erg.

… Hold up … What are MAP and FTP?

Your MAP (Maximal Aerobic Power) is the highest wattage you can sustain during a ramp (aka Step) test — think of it as your ceiling. Your ability to hit big watts over a short period of time.

Your FTP (Functional Threshold Power) is the highest average wattage you can hold before your body starts waving a white flag. It’s your floor — your sustained engine. The higher your FTP, the longer you can stay in the hurt zone before your legs file a complaint.

In Week 1, you’ll test both. Then we’ll train with structured watt-based intervals using both your MAP & FTP score to push both your ceiling and floor higher.

Now that that’s clear — how are we going to improve both MAP and FTP?

This program is designed around 5 structured sessions per week, combining MAP-focused intensity with FTP-focused endurance. Over 8 weeks, you’ll develop power, repeatability, resilience, and the kind of engine that shows up everywhere from long grinds to high-output sprints.

Whether you’re a functional fitness athlete, endurance junkie, tactical athlete, recreational rider, or someone who simply wants a better engine this program is built for you.

The best part? Every workout is built directly off your personal MAP and FTP scores. No guessing. No wasted intervals. 100% individualized pacing.  Don’t have a bike erg? Well you can use this on a rower or ski actually also!

Movements and session types you can expect in this program include:

  • High Power Output MAP Intervals
  • Sustained Threshold (FTP) Efforts
  • Progressive Interval Sessions
  • Optional MAP or FTP Day Based on Your Ratio of FTP/MAP.
 

Each session includes:

  • Session Prep (Warm-ups designed for your targets with your exact numbers)
  • Structured Main Set with clear watt prescriptions
  • Detailed Coaching Notes (Stimulus, time goals, MAP/FTP % targets, pacing strategy, etc.)
  • Pre-built ErgData Main Efforts to make execution simple, just connect your phone with your erg and your set

 

If you’re ready to build a real engine, push your limits, and see your wattage climb, this is your next challenge.

One-Time Cost: $34.99

Once you Purchase the Program download the app to get the program straight to your phone!

(The two buttons will apply to whatever device you are using)

Clear targets. Precise pacing.
Zero guesswork.

FAQ

We recommend taking a 3–4 week break to let your body recover. Then, when you restart, use the final numbers from the previous cycle as your new baseline OR perform this program on a Rower or Ski! Many participants repeat the program multiple times for continued progress, I’m one of them!

Each workout typically runs under 50 minutes, including warm-up, workout, and cool-down. We even list how long each session should take, down to the minute.

Yes! This program is designed to improve bike capacity for functional fitness athletes, Hyrox competitors, cyclists, or anyone looking to boost their cardio game on two wheels.

Ideally, yes—but you can follow the same structure on a rower or ski if needed. We explain these adjustments in the program videos to ensure you can still make progress. You can actually perform this on any bike based machine. As long as it measures wattage and gives you averages then it will work! Just make sure to keep it consistent and use the same machine throughout this 8 week program!

Absolutely! Feel free to clip in—whatever keeps you comfortable and helps you crush those workouts is fair game.

Sure does! Once you sign up, you’ll download our app (links for Apple and Google are provided), where you’ll find all the workouts, demos, and tools to track your progress.

Nope—buy once, keep it forever. You’ll have lifetime access to all eight weeks of workouts. Redo the program as many times as you want …. until we release a V3 Bike Program ….

If you put in the work and follow the program, you’ll definitely see improvements in strength and efficiency. Like most things, you’ll get out what you put in!

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