Power-to-Weight Calculator — Cycling W/kg Analysis

Using FTP-based W/kg on the Coggan power-profile scale: recreational riders average 2.0-3.0 W/kg, Cat 5 racers 2.5-3.0, Cat 4 around 3.0-3.5, Cat 3 around 3.5-4.0, Cat 1/2 around 4.0-4.8, domestic/continental pros 4.8-5.4 and World Tour pros 5.4-6.2 W/kg. These are sustained 60-minute (FTP) values; short 1-5 minute power is higher.

On climbs, power overcomes gravity (main factor), rolling resistance, and aerodynamic drag. The steeper the gradient, the more gravity dominates and the less aerodynamics matters. This makes W/kg the key metric for climbing.

Both improve W/kg equally in theory. In practice, losing 1kg of body weight is often easier than gaining 3-4 watts of FTP. However, losing too much weight can reduce power. Find the sweet spot for your physiology.

On a 7% gradient, saving 1 kg from total system weight gains roughly 1% in climbing speed. For a 75 kg rider on an 8.5 kg bike at 250 W, that is about 2-3 seconds per kilometre of road climbed, or roughly 35-40 seconds per 1000 m of vertical ascent. The gain is small per kilo but compounds over a long Alpine climb.

VAM (velocita ascensionale media) is vertical ascent metres per hour. World Tour climbers achieve 1500-1800+ VAM on major climbs. Good amateur climbers: 1000-1300 VAM.