FTP watts per kilo (W/kg) by level
Watts per kilogram divides your FTP by your body weight. It tells you more about climbing than raw watts do, and it lets you compare riders of different sizes. Two sources are shown below: the Coggan power levels and percentiles from Cycling Analytics users.
Open the FTP & Cycling Power Zones CalculatorCoggan power levels
Andrew Coggan's levels are reference values for men, anchored between untrained people and world-class riders. This guide shows the men's table only.
| Level | W/kg | Typical rider |
|---|---|---|
| Untrained | Below 2.51 | New to structured training |
| Fair | 2.51–3.08 | Recreational rider |
| Moderate | 3.08–3.65 | Regular, fit amateur |
| Good | 3.65–4.22 | Competitive amateur |
| Very good | 4.22–4.79 | Strong club racer |
| Excellent | 4.79–5.36 | Elite amateur |
| Exceptional | 5.36–5.93 | Domestic elite |
| World class | Above 5.93 | WorldTour professional |
What riders actually reach
Cycling Analytics looked at the best 20-minute efforts of its users and took 95% as an FTP estimate. The users are people who track power, so they are fitter than the general population.
| Percentile | Men | Women |
|---|---|---|
| 10th | 2.58 | 2.56 |
| 30th | 3.21 | 3.10 |
| 50th | 3.61 | 3.61 |
| 70th | 4.02 | 3.87 |
| 90th | 4.61 | 4.38 |
Using W/kg as a triathlete
- W/kg matters most on climbs. On flat courses raw watts and aerodynamics matter more.
- A triathlon bike split is ridden below FTP, so FTP is a ceiling for training, not a race target.
- Lowering weight can cost power. Check your FTP after any big change.
FAQ
What is a good FTP for a beginner?
On the Coggan table, untrained is below 2.51 W/kg and fair is 2.51–3.08 W/kg. Progress with consistent training is more useful than the starting number.
How do I calculate W/kg?
Divide your FTP in watts by your weight in kilograms. For example, 250 W at 70 kg is 3.57 W/kg.
Do these tables apply to women?
The Coggan table here is for men. The percentile table shows both sexes, built with the same method.