Cycling Power-to-Weight Ratio Calculator

FTP varies hugely by experience. A complete beginner might have 150–200w (2.0–2.5 W/kg). A regular recreational cyclist typically sits at 200–280w (2.5–3.5 W/kg). A competitive amateur might achieve 280–380w (3.5–4.5 W/kg). Professional Tour de France riders sustain 5.5–6.2 W/kg for hours. Your W/kg matters more than raw watts for climbing performance.

The two levers are more power and less weight. For power: add 2–3 structured interval sessions per week (sweet spot training is most time-efficient), aim for 10–15% FTP improvement per year as a recreational cyclist. For weight: even 3–5kg of fat loss at constant FTP meaningfully improves W/kg. Most riders find structured training more impactful than weight loss alone.

Most cyclists test slightly differently indoors vs outdoors. Some are 5–10% lower on an indoor trainer due to heat buildup, reduced motivation, or equipment differences. Others test higher indoors due to the controlled environment. If you train mostly indoors, use your indoor FTP. Apply a consistent method and compare like-for-like over time.