What is a good FTP in cycling?

FTP in watts per KG

If you want an idea of how two riders stack up against each other, comparing one FTP to another isn't very useful; the numbers must be compared in the context of each person's weight. Dividing a rider's FTP by their weight in kilograms gives Watts per kilo (W/kg), a more interesting way to compare performance.

FTP, when represented as W/kg, is a useful metric across all levels of cycling, but especially at recreational and amateur levels. Again, no special equipment is needed to measure it, and it's easy to understand. In contrast, professional coaches have dozens of performance metrics to monitor, many of which require specialist equipment or a laboratory to measure, so FTP and W/kg are less important.

What is a good FTP for most cyclists?

Having a high FTP (measured in W/kg) usually corresponds to being fit, but there's no single number that could be considered "good." For example, on average, females have lower FTPs than males, and, if training is kept the same, FTP decreases as we age.

• FTP is just a snapshot of a rider's fitness at the time the test is performed. Over the course of a year, our FTPs fluctuate. It's impossible to maintain peak fitness at all times. This variability also means that comparing two cyclists' FTPs, although interesting, is of limited value.

• FTP is most useful when you compare how yours changes over time, for example, by taking your baseline measurement at the start of the year, and measuring it again every few months to see how it progresses.

• FTP varies depending on several factors, such as the testing method you use, whether you do it indoors or outdoors, and the conditions, like the ambient temperature. For the most accurate results, test it when you're well recovered, using the same testing method and trying to maintain the same conditions.

Again, tracking your FTP in W/kg over time is valuable if you want to see roughly how your fitness is fluctuating, but it's worth remembering that your capacity for short-duration efforts (1-5 minutes) or long-duration efforts (>2 hours) may improve a lot while your FTP (1 hour) only improves slightly.

Average FTP values by gender and level

FTP testing was created by Dr. Andrew Coggan and Hunter Allen and made popular by their book, "Training and Racing with a Power Meter." In the book, the authors published a table of average FTP values in Watts per kilo for male and female riders across nine different levels, which they devised. The original table also includes W/kg data for five-second, one-minute and five-minute efforts.

Dr. Coggan intended FTP data to be used to create and test the effectiveness of individual training plans, not for making direct comparisons between riders. In a racing scenario, results and performance are influenced by many factors. In other words, having a high W/kg is necessary to win a race, but it's not sufficient.

Average cycling FTP by age

It's generally understood that athletic performance decreases with age. Cyclists reach peak performance somewhere between 25 and 35 years old.

Still, the best riders, male and female, can be competitive well into their 40s, as we've seen with pros like Mavi Garcia and Alejandro Valverde, who have both won professional races in their early 40s.

While there is no precise data published on how average FTPs change across age groups, trained cyclists in their 50s, 60s, and 70s can maintain FTPs far above those of untrained 20- and 30-year-olds. The decrease in performance is mostly seen at the top-end, such as in professional cycling, where slight differences in power, fatigue resistance, and recovery are more important.

Highest FTPs ever recorded in cycling

It's impossible to accurately state the highest FTPs ever achieved in cycling. However, by analyzing winning performances in the UCI Hour Record or publicized power data, cycling fans have been able to estimate the FTPs of the best cyclists on the planet.

For example, based on Sir Bradley Wiggins' Hour Record attempt, he is estimated to have had an FTP of around 6.4-6.6W/kg when he was at his peak in the early 2010s.

In contrast, Tadej Pogačar's performances in the 2024 and 2025 Tours de France led cycling coach Zach Nehr to conclude in this Velo article that Pogačar's FTP is as high as 7W/kg.

In the women's peloton, riders like Annemiek van Vleuten and Demi Vollering are estimated to have FTPs around 5.4-5.6W/kg.

How to improve your FTP over time

FTP is highly trainable, meaning you can improve your FTP with proper training, though doing so requires consistency. For each individual, there's a sweet spot where you maximize your available training time and get sufficient recovery.

How quickly you recover, and how much time you have to train, will determine how you break up your training. Training hard increases your FTP quickly, but it's essential to mix in lower intensity rides to allow your body to recover and avoid overtraining, as overtraining ultimately hinders progress.

Structured training using scientific principles will deliver the best results over time, so following a training plan developed by an experienced cycling coach is the most effective approach.

Almost all training programmes use a mix of rides that hit the different cycling power zones. These zones are calculated based on your FTP at the start of the programme. Structured training is best done with power, as this allows you to train in the specified zones without having to rely on how you feel or your heart rate, both of which can be unreliable.

There is no single best way to improve FTP, but all good cycling training plans will follow similar principles, including variation of duration and intensity of effort, active and passive recovery, and proper hydration and fueling.

For professionals with 20 to 25 hours of training time per week, roughly 80 percent of their training is done at lower intensities, but for those of us with less time to train, a greater percentage of our training time will be at higher intensities.

If you're a non-competitive rider who prefers to just ride without any structure, it's true that your FTP won't improve as quickly. But simply riding consistently and enjoying your time on the bike is sufficient to make improvements to your FTP over time.

Further reading

• ROUVY, "How To Conduct A Ramp Test: What To Expect And How To Approach It"
• Journal of Science and Medicine in Sport, "Time To Exhaustion At Estimated Functional Threshold Power In Road Cyclists Of Different Performance Levels"
• ROUVY, "Cadence Drills On The Bike To Improve Pedalling Efficiency"
• ROUVY, "Rebuilding fitness after 50: Lionel's journey from 2.0 w/kg to ultra-distance racing"