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Cycling Fitness Level

Where you sit — by power-to-weight (W/kg) and by raw power (watts). Enter your number and we'll drop a marker on the scale.

1 · Power-to-Weight (W/kg)

The fairer metric — normalises power for body size. Use your FTP in W/kg.

Or calculate it from your watts + weight:

2 · Absolute Power (Watts)

Raw FTP in watts. Useful for quick comparison, but scales with body weight — a heavier rider produces more watts.

Reference bands (male, FTP in watts, ~75 kg rider). Because absolute power rises with body mass, the W/kg chart above is the more meaningful comparison for climbing and racing.

References

The four bands are a simplification of Coggan's power profile, grouped into Beginner / Amateur / Semi-Pro / Pro. Sources:

  1. Allen, H., & Coggan, A. (2010). Training and Racing with a Power Meter (2nd ed.). Velo Press, Boulder, CO. — origin of the FTP = 0.95 × 20-min estimate and the W/kg power-profile categories.
  2. Wattkg — "FTP: How good is your Functional Threshold Power?" — publishes Coggan's FTP W/kg table by rider level (World Class 5.93–6.60 down to Novice 1.27–1.93).
  3. Cyclists Hub — "Cycling Power-to-Weight Calculator" — simplified Coggan power profile for men and women (60-min / FTP column).
  4. Personal Best Pace — "What Is a Good FTP for a Beginner, Intermediate, and Advanced Cyclist?" — absolute FTP wattage ranges by category (75 kg rider) and male/female W/kg benchmarks.

Figures are typical reference ranges, not medical or diagnostic values. Individual results vary with age, body mass, discipline, and training history — compare against your own history first, categories second.