What is a good FTP in cycling?

Functional Threshold Power, or FTP, is one of the most talked-about metrics in cycling. Cyclists can use their FTP as a benchmark to better understand their current fitness level, develop training plans, evaluate their progress, and compare themselves to other riders.

In this article, we’ll break down what FTP and watts per kilogram are, we’ll discuss what a “good” FTP is for the average cyclist and how FTP varies by gender, age and level.

You’ll also find out why comparing FTPs between cyclists has limits, as well as what to do if you want to improve your own FTP over time.

What FTP means in cycling and why watts per kg matter more than FTP alone

Your FTP is the maximum power output, measured in Watts, that you can sustain for one hour, averaged over that time. Performing a 20-minute FTP test or ramp test is a more approachable way to calculate your FTP than completing a full hour-long FTP test.

FTP is one of many metrics cyclists can use to understand their current level, and it’s one that riders can measure without the need for special equipment, unlike VO2 Max or lactate threshold testing. Additionally, it’s easy to compare between individuals, which is why it’s so popular among recreational and amateur cyclists.

If you can sustain an average power of 200W for one hour, that’s your FTP. This number by itself can then be used to build power-based training plans. These plans involve efforts or full workouts done at different percentages of your FTP (power zones).

Most cycling coaches use seven training zones, each based on a percentage of FTP. In this training system, Zone 5 (Threshold), for example, would be 91-105 percent of your FTP, or 182-210W if your FTP is 200W. Zone 1 (Active Recovery) would be below 55 percent of your FTP, so efforts of 110W or lower.

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.