Cycling Power Calculator

W/kg at FTP: Untrained <2.5, recreational 2.5–3.5, trained 3.5–4.5, strong amateur 4.5–5.5, elite amateur 5.5–6.5, professional 6.5+ W/kg. A 70 kg rider at 3.5 W/kg produces 245 W FTP. For climbing performance, 4.0+ W/kg is needed to keep up with serious club rides on hilly terrain. Grand Tour winners typically sustain 6.0–7.0 W/kg for 40+ minutes on major climbs.

FTP = Functional Threshold Power — the maximum average wattage you can sustain for approximately 60 minutes. Standard test: 20-minute all-out effort on a trainer, multiply average watts by 0.95. Alternatively, use a ramp test (increase power by 20 W every minute until failure; FTP ≈ 75% of peak 1-min power). FTP is the foundation of all power-based training zones and should be re-tested every 6–8 weeks.

Coggan 7-zone model: Z1 Recovery (<55% FTP), Z2 Endurance (56–75%), Z3 Tempo (76–90%), Z4 Threshold (91–105%), Z5 VO2max (106–120%), Z6 Anaerobic (121–150%), Z7 Neuromuscular (>150%). For most recreational cyclists, 80% of training should be Zone 2 (aerobic base) with 2× weekly Zone 4 threshold sessions. Z5 VO2max work is added for advanced riders building peak aerobic power.

Best methods: (1) Sweet spot training — 88–93% FTP for 20–45 min per session. Most efficient FTP builder per hour of training. (2) 2×20 threshold intervals at 95–100% FTP. (3) Long Z2 rides (2–4 hours) build mitochondrial density and fat oxidation. (4) Monthly VO2max sessions (3–5 min at 110–120% FTP). Beginners see 10–20% FTP gains in the first year; experienced riders target 5–10% annual improvement.