What is a good watts per kg for cycling?
A good W/kg depends on your goals. For recreational cyclists, 2.0–3.0 W/kg is typical. Serious club racers often sit at 3.0–4.0 W/kg. Cat 3 racers average 3.5–4.0 W/kg, while professional cyclists routinely exceed 5.0–6.0 W/kg at threshold. As a general benchmark, 3.5 W/kg is considered "Very Good" for an amateur cyclist.
How do I calculate my cycling power-to-weight ratio?
Divide your FTP in watts by your body weight in kilograms. For example, if your FTP is 250 W and you weigh 70 kg, your power-to-weight ratio is 250 ÷ 70 = 3.57 W/kg. This calculator handles the lbs-to-kg conversion automatically.
How do I increase my FTP?
The most effective strategies: (1) Consistent Zone 2 base work — 3+ hours per week at conversational pace builds mitochondrial density. (2) Threshold intervals — 2×20 min or 3×12 min at FTP with 5 min rest. (3) VO2max intervals — 5×5 min at 110–120% FTP. Most cyclists see significant FTP gains within 8–12 weeks of structured training.
What are cycling power zones?
Cycling power zones are ranges expressed as percentages of FTP: Zone 1 (Active Recovery, <55%), Zone 2 (Endurance, 56–75%), Zone 3 (Tempo, 76–90%), Zone 4 (Threshold, 91–105%), Zone 5 (VO2max, 106–120%), Zone 6 (Anaerobic, 121–150%), and Zone 7 (Neuromuscular, >150%). Training across these zones systematically develops different energy systems.
Does losing weight improve W/kg?
Yes — if weight is lost without losing muscle mass or fitness. For a 75 kg cyclist at 3.0 W/kg, losing 5 kg while maintaining power raises W/kg to 3.21. However, extreme restriction can reduce FTP, so a conservative target of 0.5 kg/week with adequate protein is recommended.
What is FTP in cycling?
FTP (Functional Threshold Power) is the highest average power you can sustain for 60 minutes. In practice it is often estimated from a 20-minute effort × 0.95, or a ramp test. FTP is the cornerstone of structured training because power zones are derived from it.