Cycling reference table
Watts per kg table — FTP to W/kg by body weight
Watts per kilogram at FTP for every combination of threshold power from 100 to 450 W and body weight from 50 to 100 kg, followed by the Coggan rider categories for men and for women as W/kg ranges and the FTP each range means at 60, 70 and 80 kg.
W/kg at FTP by body weight
| FTP (W) | 50 kg | 55 kg | 60 kg | 65 kg | 70 kg | 75 kg | 80 kg | 85 kg | 90 kg | 95 kg | 100 kg |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 100 | 2.00 | 1.82 | 1.67 | 1.54 | 1.43 | 1.33 | 1.25 | 1.18 | 1.11 | 1.05 | 1.00 |
| 125 | 2.50 | 2.27 | 2.08 | 1.92 | 1.79 | 1.67 | 1.56 | 1.47 | 1.39 | 1.32 | 1.25 |
| 150 | 3.00 | 2.73 | 2.50 | 2.31 | 2.14 | 2.00 | 1.88 | 1.76 | 1.67 | 1.58 | 1.50 |
| 175 | 3.50 | 3.18 | 2.92 | 2.69 | 2.50 | 2.33 | 2.19 | 2.06 | 1.94 | 1.84 | 1.75 |
| 200 | 4.00 | 3.64 | 3.33 | 3.08 | 2.86 | 2.67 | 2.50 | 2.35 | 2.22 | 2.11 | 2.00 |
| 225 | 4.50 | 4.09 | 3.75 | 3.46 | 3.21 | 3.00 | 2.81 | 2.65 | 2.50 | 2.37 | 2.25 |
| 250 | 5.00 | 4.55 | 4.17 | 3.85 | 3.57 | 3.33 | 3.13 | 2.94 | 2.78 | 2.63 | 2.50 |
| 275 | 5.50 | 5.00 | 4.58 | 4.23 | 3.93 | 3.67 | 3.44 | 3.24 | 3.06 | 2.89 | 2.75 |
| 300 | 6.00 | 5.45 | 5.00 | 4.62 | 4.29 | 4.00 | 3.75 | 3.53 | 3.33 | 3.16 | 3.00 |
| 325 | 6.50 | 5.91 | 5.42 | 5.00 | 4.64 | 4.33 | 4.06 | 3.82 | 3.61 | 3.42 | 3.25 |
| 350 | 7.00 | 6.36 | 5.83 | 5.38 | 5.00 | 4.67 | 4.38 | 4.12 | 3.89 | 3.68 | 3.50 |
| 375 | 7.50 | 6.82 | 6.25 | 5.77 | 5.36 | 5.00 | 4.69 | 4.41 | 4.17 | 3.95 | 3.75 |
| 400 | 8.00 | 7.27 | 6.67 | 6.15 | 5.71 | 5.33 | 5.00 | 4.71 | 4.44 | 4.21 | 4.00 |
| 425 | 8.50 | 7.73 | 7.08 | 6.54 | 6.07 | 5.67 | 5.31 | 5.00 | 4.72 | 4.47 | 4.25 |
| 450 | 9.00 | 8.18 | 7.50 | 6.92 | 6.43 | 6.00 | 5.63 | 5.29 | 5.00 | 4.74 | 4.50 |
Rider categories — men
| Category | W/kg at FTP | FTP at 60 kg | FTP at 70 kg | FTP at 80 kg |
|---|---|---|---|---|
| World class | ≥ 5.7 | ≥ 342 W | ≥ 399 W | ≥ 456 W |
| Exceptional | 5.0–5.7 | 300–342 W | 350–399 W | 400–456 W |
| Excellent | 4.4–5.0 | 264–300 W | 308–350 W | 352–400 W |
| Very good | 3.8–4.4 | 228–264 W | 266–308 W | 304–352 W |
| Good | 3.2–3.8 | 192–228 W | 224–266 W | 256–304 W |
| Moderate | 2.6–3.2 | 156–192 W | 182–224 W | 208–256 W |
| Fair | 2.0–2.6 | 120–156 W | 140–182 W | 160–208 W |
| Untrained | < 2.0 | < 120 W | < 140 W | < 160 W |
Rider categories — women
| Category | W/kg at FTP | FTP at 60 kg | FTP at 70 kg | FTP at 80 kg |
|---|---|---|---|---|
| World class | ≥ 5.0 | ≥ 300 W | ≥ 350 W | ≥ 400 W |
| Exceptional | 4.4–5.0 | 264–300 W | 308–350 W | 352–400 W |
| Excellent | 3.9–4.4 | 234–264 W | 273–308 W | 312–352 W |
| Very good | 3.3–3.9 | 198–234 W | 231–273 W | 264–312 W |
| Good | 2.8–3.3 | 168–198 W | 196–231 W | 224–264 W |
| Moderate | 2.3–2.8 | 138–168 W | 161–196 W | 184–224 W |
| Fair | 1.8–2.3 | 108–138 W | 126–161 W | 144–184 W |
| Untrained | < 1.8 | < 108 W | < 126 W | < 144 W |
How to read the watts per kg table
Find your FTP row and your body-weight column; the cell is your W/kg at threshold, and the category tables show which band it falls in for men or for women. Treat the cut-offs as a reading, not a rulebook: different sources publish slightly different boundaries, the table describes a rider population rather than a licensing standard, and no federation awards a race category from a power number. The table also says nothing about speed. W/kg decides climbs, where you are lifting yourself against gravity; on the flat, raw watts and aerodynamics decide, and two riders with the same W/kg can be a minute apart over 40 km.
There are two ways to move this number, more watts or less mass, and the coach will tell you which one is yours before writing the block.
What is a good watts per kg?
At threshold, under 2.0 W/kg is untrained for a man and under 1.8 for a woman; 3.2 to 3.8 for men and 2.8 to 3.3 for women is a fit club rider; above 4.4 for men and 3.9 for women is a strong amateur racer; and professional grand tour riders sit near 6 W/kg for an hour. Women's bands sit lower because the underlying population differs, not because the physiology differs in kind.
How do I convert FTP to W/kg?
Divide your FTP in watts by your body weight in kilograms: 300 W at 75 kg is 4.00 W/kg. If you weigh yourself in pounds, divide by 2.2046 first. The grid does the division for every 25 W and 5 kg step so you can read off your neighbours too.