Cycling Power Calculator
Calculate watts per kilogram, FTP-based training zones, and cycling performance metrics
Current Effort (Optional)
FTP (W/kg)
FTP (Watts)
Current W/kg
Current Zone
FTP-Based Training Zones
Effort Estimate
Energy (kJ)
Estimated Calories
Intensity (% of FTP)
Understanding Cycling Power
Power, measured in watts, is the most objective metric for measuring cycling performance. Unlike speed, which is affected by wind, terrain, and drafting, power output directly reflects the work a cyclist is producing. Functional Threshold Power (FTP) represents the highest average power a rider can sustain for approximately one hour, and serves as the foundation for structured training.
Key Formulas
- Watts per Kilogram (W/kg) = Power (W) / Body Mass (kg)
- Energy (kJ) = Power (W) x Duration (s) / 1000
- Estimated Calories = Energy (kJ) / 4.184 / Efficiency (~0.25), simplified as kJ x ~0.96
- Intensity Factor (IF) = Current Power / FTP
W/kg Performance Levels (Male Cyclists)
- 6.0+ W/kg - World Tour Professional
- 5.0-5.9 W/kg - Elite / Cat 1 Racer
- 4.0-4.9 W/kg - Very Strong / Cat 2-3 Racer
- 3.0-3.9 W/kg - Good / Cat 4-5 Racer
- 2.0-2.9 W/kg - Recreational Cyclist
- Below 2.0 W/kg - Beginner
W/kg Performance Levels (Female Cyclists)
- 5.3+ W/kg - World Tour Professional
- 4.3-5.2 W/kg - Elite / Cat 1 Racer
- 3.5-4.2 W/kg - Very Strong / Cat 2-3 Racer
- 2.5-3.4 W/kg - Good / Cat 4-5 Racer
- 1.8-2.4 W/kg - Recreational Cyclist
- Below 1.8 W/kg - Beginner
FTP-Based Training Zones
Training zones were popularized by Dr. Andrew Coggan and are based on percentages of your Functional Threshold Power (FTP). Each zone targets different physiological adaptations and is essential for structured cycling training. These seven zones form the foundation of power-based training programs used by coaches and athletes worldwide.
Zone 1 - Active Recovery
- • <55% of FTP
- • Very easy spinning to promote recovery
- • Enhances blood flow without adding fatigue
Zone 2 - Endurance
- • 56-75% of FTP
- • Builds aerobic base and fat oxidation
- • Foundation of all endurance training
Zone 3 - Tempo
- • 76-90% of FTP
- • Moderately hard, improves muscular endurance
- • Sustainable for extended periods
Zone 4 - Lactate Threshold
- • 91-105% of FTP
- • Hard effort at or near FTP
- • Increases sustained power capacity
Zone 5 - VO2max
- • 106-120% of FTP
- • Very hard, boosts maximum oxygen uptake
- • Intervals of 3-8 minutes
Zone 6 - Anaerobic Capacity
- • 121-150% of FTP
- • Extremely hard, short bursts
- • Intervals of 30 seconds to 3 minutes
References
The power metrics, training zones, and performance benchmarks used in this calculator are based on established sports science research:
Related Calculators
Note: This calculator provides estimates based on established cycling power metrics. FTP should ideally be determined through a structured test (such as a 20-minute test with a 0.95 multiplier). W/kg benchmarks are approximate and vary by age, sex, and testing conditions. Calorie estimates assume approximately 25% mechanical efficiency, which varies between individuals.
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