Cycling Power-to-Weight Reference
Power-to-weight ratio (W/kg) is the single most useful metric for comparing cycling performance, especially on climbs. This reference provides benchmarks from complete beginner through to professional level, along with typical FTP ranges and what each level means in practical riding terms.
FTP Power-to-Weight Benchmarks
FTP (Functional Threshold Power) is the maximum power you can sustain for approximately one hour. These benchmarks are based on the widely-used classification system originally derived from Andy Coggan's power profiling research.
| Level | Men (W/kg) | Women (W/kg) | Typical FTP (75 kg man) | What It Means |
|---|---|---|---|---|
| Untrained | 1.5–2.0 | 1.2–1.7 | 112–150 W | New to cycling; riding casually |
| Recreational | 2.0–2.5 | 1.7–2.2 | 150–188 W | Regular riding; weekend cyclist |
| Trained | 2.5–3.2 | 2.2–2.8 | 188–240 W | Structured training; sportive rider |
| Competitive | 3.2–3.8 | 2.8–3.4 | 240–285 W | Club racing; regional events |
| Cat 3/4 Racer | 3.8–4.2 | 3.4–3.8 | 285–315 W | Serious amateur racer; regular podiums |
| Cat 1/2 Racer | 4.2–4.8 | 3.8–4.3 | 315–360 W | Elite amateur; national-level racing |
| Domestic Pro | 4.8–5.5 | 4.3–4.8 | 360–413 W | Continental team; national champion level |
| World Class | 5.5–6.5+ | 4.8–5.5+ | 413–488+ W | WorldTour pro; Grand Tour contender |
W/kg values are FTP (approximately 1-hour power). Short-duration power (5 sec, 1 min, 5 min) will be significantly higher.
What Each Level Feels Like
| W/kg (Men) | Climbing (Alpe d'Huez type) | Flat Cruising Speed (solo) |
|---|---|---|
| 2.0 | Very slow; frequent stops | 24–27 km/h |
| 3.0 | Steady; manageable but challenging | 28–32 km/h |
| 4.0 | Comfortable pace; ~60–70 min | 33–37 km/h |
| 5.0 | Fast; ~45–55 min | 37–41 km/h |
| 6.0+ | Elite; under 40 min | 40+ km/h |
How to Test Your FTP
The most common FTP test protocols are:
- 20-minute test: Ride as hard as you can sustain for 20 minutes. FTP = average power × 0.95.
- Ramp test: Increase power every minute until failure. FTP = 75% of your peak 1-minute power.
- 60-minute test: The gold standard — ride at maximum sustainable effort for one hour. Average power = FTP.
Related Calculators
- Power & Performance Calculators — FTP testing, power zones, climbing speed and more
Power benchmarks are approximate and based on published research and coaching data. Individual variation is significant — body composition, cycling experience, altitude and testing protocol all affect results. These figures are most useful for tracking your own progress over time rather than comparing yourself to others.