What is a good FTP for a female?

FTP. FTP, or functional threshold power, is the average number of watts you can sustain in an hour and it’s a strong predictor of cycling success. On average, the women on Canyon/SRAM team fall into the 250 to 300 watt FTP range, says Teutenberg, which definitely puts them in rarified air.

What is a good FTP number?

An amateur cyclist will have an FTP of between 1.5 and 2.5 watts/kg, whilst more experienced cyclists could be around 3.0 – 4.5 per/kg. Bicycling.com says that new riders with some fitness level will be approximately 2.0. For comparison’s sake, it then points out that the world’s top cyclists have an FTP of around 7.0.

What is Mark Cavendish FTP?

Although not riding this year, for someone of Mark Cavendish’s stature that’s a remarkable 17 to 18 Watts/kg for maybe 20 seconds with an FTP around 1600 Watts.

What is 4 watts per kg FTP?

It is claimed that a 4w/kg FTP is comparable to a sub-three hour marathon. Robert de Castella once said that the sub 3 hour marathon was the difference between a runner and a jogger. So it is that many club level cyclists have the goal of being able to achieve a functional threshold power (FTP) of 4W/kg.

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What is a good FTP for a female? – Related Questions

What is a good 5 minute FTP?

Please note we rounded for simplicity. As an example, the 5 minute FTP calc estimates FTP to be 85% of that 5-minute effort’s average watts. So, take 85% of the 177 average watts for the 5-minute effort, and the FTP estimate is 150 watts.

Is 260W a good FTP?

FTP in watts for males

There’s also a spike at 250W because it’s a nice round number that’s very close to the average FTP. 49% of people have an FTP below 260W. 44.3% of people have an FTP of 270W or more. 6.7% of people have an FTP between 260W and 270W.

Is 4 watt per kg good?

And so is 4W/kg if you consider that 6W/kg on the major climbs of grand tours is about the benchmark for being in the first half of the field. However, 4W/kg is still better than most club level cyclists, and is literally lapping everyone on the couch.

Is 4.1 watts per kilo good?

Here are the categories that they recommend you race based on your FTP data and watts per kilogram. The Zwift C category (next from the bottom) says that you should be able to ride at the level between 2.5 to 3.1 w/kg. If you want to succeed in the A category, you’ll need to be able to hit 4.0 w/kg or better.

Is 3.5 watts per kilo good?

The majority of TrainerRoad athletes have power-to-weight ratios between 2.25 W/kg and 3.5 W/kg, but many of our athletes sit well above or below this range. Wherever your current W/kg, take heart. Almost everyone can significantly improve their power-to-weight ratio with structured training.

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What is a good watt to kg ratio?

Experienced age-group competitors are a big higher (3.0-4.0 W/kg). PWRs for high-level age-group competitors are likely to be 4.0-4.75 W/kg). Naturally, elite amateurs and professional cyclists have the highest power-to-weight ratios (5.0-6.0+ W/kg).

What is the 75 rule in cycling?

The 75-percent rule states that during a given training week, at least 75 percent of your miles (or time) should be at or below 75 percent of your maximum heart rate (MHR).

What is the average FTP Tour de France rider?


During a normal stage of the Tour de France, pro riders can pump out around 230-250 watts on average, which equates to burning about 900 calories per hour. But on some of the harder stages they can average over 300 watts, or 1,100 calories per hour.

What FTP do pro cyclists have?

Professional cyclists have an FTP of around 410 watts, while amateurs record between 250 and 300 watts. However, power is related to weight. Heavier cyclists have higher numbers. Power is therefore looked at in relative terms, with professionals producing around 6 W/kg and amateurs between 3-4 W/kg.

What was Lance Armstrong’s FTP?

In a recent Peter attia podcast lance armstrong said his ftp was 500 on gear, 450 off. That was 7 w/kg.

Do VO2 max intervals increase FTP?

Many riders that have not trained with power can be riding at too low of intensities and are limited by their VO2 Max. These intervals will increase your VO2 max and will give you the headroom needed to increase your FTP. Your VO2 max is your limit. You cannot increase your FTP if you have a limited VO2 max.

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What percentage of FTP is VO2 max?

VO2 Max (106% – 120% FTP)

VO2 Max efforts aim to increase your power during short, intense efforts and to expand your aerobic capacity, i.e. the ability to utilize more oxygen more effectively.

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