What's a Good FTP (and Watts per Kilogram)?
What counts as a good FTP and a good watts-per-kilogram, with ranges from beginner to pro, why W/kg beats raw watts on climbs, and how to test yours.
A good FTP is measured in watts per kilogram. At FTP, 2.5 to 3.0 W/kg is a typical recreational rider, 3.5 to 4.0 W/kg is a strong club racer, and 4.5 W/kg and up is the top few percent of cyclists. Women's bands sit a little lower at each level. Raw watts mean little without body weight: a 300-watt FTP is elite for a 60 kg rider and solid for a 95 kg rider.
What is FTP?
FTP stands for Functional Threshold Power, the highest steady power you can hold for about an hour. Your cycling power zones are percentages of it, so a wrong FTP makes every zone wrong.
Critical Power is a close relative. It comes from several maximal efforts of different durations fitted to a curve, which is more precise and more work. FTP is the practical shorthand. See Critical Power in the glossary.
What is watts per kilogram, and why does it matter more than raw watts?
Watts per kilogram (W/kg) is FTP divided by body weight. A 280-watt FTP at 70 kg is a power-to-weight ratio of 4.0 W/kg.
On a climb you fight gravity, and gravity scales with weight. Two riders with 300-watt FTPs climb at very different speeds if one weighs 65 kg and the other 90 kg. On a flat time trial, aerodynamic drag dominates and raw watts matter more. For climbing and for comparing fitness, W/kg is the number that travels. Work out yours with the watts-per-kilogram calculator.
What are the approximate category ranges?
These ranges come from the Coggan power profile. They overlap and vary by test method.
For men, at FTP:
- 2.0 to 2.5 W/kg: untrained or new to structured riding
- 2.5 to 3.0 W/kg: typical recreational rider
- 3.0 to 3.5 W/kg: fit enthusiast, regular training
- 3.5 to 4.0 W/kg: strong club racer
- 4.0 to 4.5 W/kg: competitive amateur racer
- 4.5 W/kg and up: the top few percent. The pro peloton sits above 5.5 W/kg.
For women, shift each band down by roughly 0.3 to 0.5 W/kg. A strong female club racer sits around 3.2 to 3.7 W/kg.
How do I find my FTP?
- The 20-minute test. Warm up, ride as hard as you can sustain for 20 minutes, multiply the average power by 0.95. The classic field test and the one most plans assume.
- The ramp test. Ride a steadily rising power until you cannot continue. Software estimates FTP from your final minute. Shorter and less pacing-dependent, but it can read high or low depending on your physiology.
- A smart-trainer estimate. Many platforms estimate FTP from ride data over time. A fine starting point. Confirm it with a real test before trusting your zones to it.
Retest every 6 to 8 weeks. Turn the result into W/kg and zones below, or with the FTP calculator.
FTP
250W
Sweet Spot
220–235W
88–94% FTP
| Zona | Rentang | Apa yang dilatih |
|---|---|---|
| Z1 | Pemulihan Aktif ≤ 138 W | Pemulihan; melemaskan kaki tanpa menambah beban. RPE 1–2, sangat ringan. |
| Z2 | Daya Tahan 139–188 W | Basis aerobik, oksidasi lemak, kecepatan seharian. RPE 3–4, bisa mengobrol. |
| Z3 | Tempo 189–225 W | Daya tahan aerobik dan efisiensi otot. RPE 5–6, berat tapi nyaman. |
| Z4 | Ambang 226–263 W | Ambang laktat, kerja FTP, batas atas yang bisa dipertahankan. RPE 7–8, repetisi 10–30 menit. |
| Z5 | VO₂max 264–300 W | Daya aerobik maksimal; interval 3–8 menit. RPE 9, sangat berat. |
| Z6 | Kapasitas Anaerobik 301–375 W | Kapasitas anaerobik; usaha 30 dtk–3 mnt. RPE 9–10, hampir maksimal. |
| Z7 | Daya Neuromuskular ≥ 376 W | Daya sprint dan neuromuskular. RPE 10, sprint habis-habisan. |
Z1 · Pemulihan Aktif. Pemulihan; melemaskan kaki tanpa menambah beban. RPE 1–2, sangat ringan.
Z2 · Daya Tahan. Basis aerobik, oksidasi lemak, kecepatan seharian. RPE 3–4, bisa mengobrol.
Z3 · Tempo. Daya tahan aerobik dan efisiensi otot. RPE 5–6, berat tapi nyaman.
Z4 · Ambang. Ambang laktat, kerja FTP, batas atas yang bisa dipertahankan. RPE 7–8, repetisi 10–30 menit.
Z5 · VO₂max. Daya aerobik maksimal; interval 3–8 menit. RPE 9, sangat berat.
Z6 · Kapasitas Anaerobik. Kapasitas anaerobik; usaha 30 dtk–3 mnt. RPE 9–10, hampir maksimal.
Z7 · Daya Neuromuskular. Daya sprint dan neuromuskular. RPE 10, sprint habis-habisan.
- Model tujuh zona Andrew Coggan menyatakan setiap zona sebagai persentase dari Functional Threshold Power. Sweet Spot (220–235 W, 88–94% FTP) berada di antara Tempo dan Ambang serta memberi rangsangan latihan tinggi dengan kelelahan sedang.
- FTP adalah daya yang secara teori bisa kamu pertahankan selama sekitar satu jam. Tes ulang setiap 4–6 minggu; FTP usang membuat setiap zona salah.
PDF berisi hasil personalmu, plus kode QR untuk membukanya kembali kapan saja.
How do I improve my watts per kilogram?
Two levers: raise FTP or lower body weight.
Raising FTP takes consistent volume, structured threshold and tempo work, and enough recovery to absorb it. Losing weight only helps if the weight is excess and your power stays intact. For most riders, building the engine beats cutting weight. Aggressive dieting costs power, energy and health, and can drag FTP down faster than the weight comes off. It can also tip into disordered eating. If you have excess weight to lose, do it gradually and well fuelled. Train first, let body composition follow.
Sources
- Allen and Coggan, Training and Racing with a Power Meter (FTP definition and power profile categories)