What is a good W/kg for cycling?

For FTP (roughly 60-minute power): under 2.0 W/kg is untrained; 2.0–3.0 is recreational; 3.0–4.0 is trained/sportive; 4.0–5.0 is competitive amateur (Cat 3–4); 5.0–5.5 is elite amateur (Cat 1–2); above 5.5 approaches professional level. These benchmarks are for FTP — sprint and short-duration W/kg values are considerably higher.

Should I use FTP or peak power for W/kg?

FTP-based W/kg is the standard benchmark for sustained climbing and racing performance. Peak power W/kg (e.g. 5-second sprint) is used for sprinter or track profiles. Both are valid — just ensure you compare like-for-like durations when benchmarking against published standards.

Does body weight significantly affect W/kg?

Yes — W/kg is linear in weight. A 70 kg rider producing 280 W has 4.0 W/kg. If that rider loses 5 kg to 65 kg with the same FTP, their ratio improves to 4.31 W/kg — equivalent to gaining about 31 watts of FTP at the original weight. This makes weight management important for climbing performance.

What is FTP and how do I test it?

FTP (Functional Threshold Power) is the highest average power you can sustain for approximately one hour. Common test protocols: a 20-minute all-out effort multiplied by 0.95, or a structured ramp test. Most cycling apps (Zwift, TrainerRoad, Garmin) have built-in FTP test protocols.

Is W/kg different for men and women?

The W/kg categories published by sources like British Cycling or TrainerRoad are typically presented for male riders. Women generally have category thresholds about 10–15% lower due to physiological differences. Elite women pros typically ride 5.0–5.8 W/kg for FTP, compared to 5.5–6.5 for elite men.

Does altitude affect W/kg?

W/kg itself is independent of altitude — it is simply watts divided by kilograms. However, actual power output typically drops at altitude due to reduced oxygen availability (roughly 1% per 100 m above ~1500 m), so your measured watts and therefore W/kg may be lower at altitude than at sea level.

Watts Per Kg Calculator

Name: Watts Per Kg Calculator
Availability: InStock
Author: Nham Vu

Enter your power (FTP or any peak wattage) and body weight to instantly calculate your watts-per-kilogram ratio and see your cycling category.

Power & Weight

Weight Unit

Body Weight (kg)

Enter one or more power durations. At least one is required.

FTP / 60-min Power (watts)

Used for standard cycling category benchmarks

5-Minute Peak Power (watts)

1-Minute Peak Power (watts)

5-Second Sprint Power (watts)

Enter your weight and at least one power value, then click Calculate W/kg

FTP • W/kg ratio • Cycling category • Multi-duration profile

Power Profile

Duration	Watts	W/kg	Category

FTP W/kg Category Benchmarks

Category	W/kg Range	Target Watts

Target Calculator

Goal W/kg

Goal Weight (kg)

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Summary

Enter your power (FTP or any peak wattage) and body weight to instantly calculate your watts-per-kilogram ratio and see your cycling category.

How it works

Enter your power value in watts — use FTP for an all-around rating, or a peak power for a specific duration.
Select the duration that matches your power (FTP/60 min, 5 min, 1 min, or 5 sec sprint).
Enter your body weight in kilograms or switch to pounds — the tool converts automatically.
Click Calculate to see your W/kg ratio and cycling category.
Optionally enter multiple durations at once to see a full power profile.
Review the benchmark table to understand where you stand relative to training and racing standards.

Use cases

Benchmark your cycling fitness against international category standards.
Track W/kg improvements over a training season.
Compare FTP-based fitness across riders of different body weights.
Assess the impact of weight loss on power-to-weight ratio without changing raw watts.
Plan target watts needed at a goal body weight for a target W/kg.
Identify which power duration is your strongest relative to category norms.
Communicate fitness level to a coach using a universally understood metric.
Determine whether to focus training on raising FTP or reducing body weight.

Frequently Asked Questions

Last updated: 2026-07-01 · Reviewed by Nham Vu