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

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

The watts-per-kilogram (W/kg) ratio is the most important performance metric in competitive cycling. It normalizes power output for body weight, allowing fair comparison across riders of different sizes. This calculator accepts FTP (Functional Threshold Power) or any peak power duration and your body weight, then displays your W/kg, the standard cycling category it maps to (Untrained through World Class), and a visual benchmark table for all major race durations.

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: 2026-06-13 · Reviewed by Nham Vu