FTP is the acronym for Functional Threshold Power. In theory this is the max power that you can sustain for an hour’s riding. Once you know this number, it’s then used to set your training zones and help you gauge your riding efforts.
What is a good FTP for a cyclist?
Overton says the average newer rider with some fitness will hover in the 2.0 range, while top cyclists in the world hover around 7.0. That number won’t affect your training at all, but it’s a good way to see how you compare to other riders.
How many watts can a pro cyclist sustain?
An average pro in the Tour peloton will produce about 6.15 W/kg under the same conditions. Assuming a weight of 70 kg (a bit more than 154 lbs.), the average rider will be able to maintain a power output of 163.8 watts for the 20 minute effort while the pro will maintain 429.8 watts.
What is a good FTP for a man?
How ‘good’ is your FTP?
|World Class Pro||Cat 4 and 5|
|Male||5.6 – 6.4 w/kg||2.4 – 3.6 w/kg|
|Female||5.3 – 5.6 w/kg||2.0 – 3.1 w/kg|
What’s a good FTP test score?
Average recreational cyclists would be about 2.5-3.0 Watts/Kg for FTP. People who race regularly may be 3.0-3.75. You get above 3.75-4.25 and those are local elite racers. Anything over 4.25 is domestic pro and it goes up from there.
Is 200 watts good cycling?
Most pro cyclists produce about 200 to 300 watts on average during a four-hour tour stage. The recreational rider, on the other hand, might be only able to sustain this wattage during a 45-minute or hour-long spin class. … “That’s what’s great about wattage.
What was Lance Armstrong’s FTP?
Lance Armstrong said he used to be able to average 495 watts for 30-40 minutes.
Is 3.4 watts per kilo good?
This data is smoother because the peaks caused by the round numbers in reported FTP and weight smooth each other out. 48.6% of people have an FTP below 3.4W/kg. 42.1% of people have an FTP of 3.6W/kg or more. 9.3% of people have an FTP between 3.4W/kg and 3.6W/kg.
Is 100 watts cycling good?
Wattage goals will vary from person to person. … Generally speaking, a beginner cyclist may average around 75–100 watts in a 1-hour workout. A fit participant will average more than 100 watts, and pro cyclists can reach 400 watts per hour.
What is a good W kg for a cyclist?
Beginners or Cat 5s range from 2.5 to 3.2 watts/kg for men and 2.1 to 2.8 watts/kg for women; Cat 3 racers typically range 3.7 to 4.4 watts/kg (men) and 3.2 to 3.8 watts/kg (women).
Is 200 watts a good FTP?
A 200 Watt FTP is bottom 10% of cyclist!?! That sounds about right, minus 1 word- 200 is the bottom 10% of COMPETITIVE cyclists. If you’re doing structured training, or even just riding hard 4+ days per week, most people will get over 200 without much trouble.
Is 4 watts per kg good?
So it is that many club level cyclists have the goal of being able to achieve a functional threshold power (FTP) of 4W/kg. … However, 4W/kg is still better than most club level cyclists, and is literally lapping everyone on the couch. So it’s a great goal to target.
What is a good increase in FTP?
A ramp rate of 3-7 points per week is typically ideal. Sustain much less and an athlete often doesn’t have the training stimulus to improve. Sustain a higher ramp rate for a long period, and the athlete risks excessive fatigue and overtraining syndrome.
What is a good FTP for a 60 year old?
It is a guideline. 95% of 20 minute max power seems to be a good estimate of FTP. I ride with guys in their 60’s who are still improving. Of course, if you’ve been racing bikes for 40 years and training hard and smart, it does go down as you age all other things being equal.
Why is my cycling FTP so low?
Rest intervals are too easy
This is the most common problem for cyclists who are new to power-based training. Due to inexperience, their FTP is low, and it is noticed in subsequent super-tempo interval workouts.
Is 3.5 watts per kilo good?
For example, an 80kg rider with a maximum sustainable power output of 280 watts has a power-to-weight ratio of 3.5 watts per kilo (commonly abbreviated as 3.5W/kg or 3.5W. … Power-to-weight ratio matters because it’s a great predictor of performance.