What is a good FTP?
For a man who rides regularly, an FTP of 2.8 to 3.6 watts per kilo is strong; for a woman, 2.4 to 3.1. But the comparison that tells you most is with yourself, a season ago.
By Niels Meereboer, who makes VeloWatt Pro
Watts, or watts per kilo?
Your FTP is about the most power you can hold for an hour, in watts. On its own the number says less than it seems. Two riders who both hold 250 W are not equally quick: the one who weighs 62 kg flies up a hill that the one who weighs 85 kg grinds up.
That is why riders compare watts per kilo, your FTP divided by your weight. On a climb it decides almost everything. On the flat, into the wind, plain watts matter more, which is why heavier riders are often hard to drop on open roads.
The bands
These are our bands, by FTP in watts per kilo. They describe how riders ride, not what anyone ought to be.
| Band | Men (W/kg) | Women (W/kg) | What it looks like |
|---|---|---|---|
| Starting out | under 2.0 | under 1.7 | Where every rider begins |
| Fit | 2.0–2.8 | 1.7–2.4 | Comfortable on a steady ride of a couple of hours |
| Strong | 2.8–3.6 | 2.4–3.1 | At home on a club ride, climbs included |
| Very strong | 3.6–4.4 | 3.1–3.8 | Trains with purpose, and it shows on the hills |
| Exceptional | 4.4 and up | 3.8 and up | The level of the best amateurs |
Men and women
Women’s bands sit lower in watts per kilo, largely because of how muscle and body fat are shared out, not because of training. Compare yourself within your own bands; a woman at 3.3 W/kg is as far up hers as a man at 3.8 is up his.
What age does to it
FTP holds up well into your late thirties, then fades slowly, a little faster after fifty. Slowly is the word that matters. Training counts for far more than age: a fifty-five-year-old who rides four times a week is usually well ahead of an untrained thirty-year-old.
If you start in your forties or fifties, your FTP will most likely rise for several years before age has any say in it.
What good looks like for you
The useful comparison is with your own number. A rider who goes from 2.4 to 2.8 W/kg over a winter has made more progress than one who sits at 3.5 all year, whatever the bands say.
In your first year of structured training a rise of 10% or more is common. After a few years, a few percent over a winter is real progress.
How to raise it
There is no trick to it, only a pattern that works for nearly everyone:
- Ride often. Three or four rides a week beats one long one. Regularity builds the engine.
- Keep most of it easy. Long, steady riding in zone 2 is the base everything else stands on.
- Add two hard sessions a week. Long intervals just under or at your FTP, such as 2 × 20 minutes or 3 × 12 minutes, are the classic way to lift it.
- Rest. You get fitter while you recover, not while you suffer. One easy week in four keeps you fresh.
- Retest every six to eight weeks, so your workouts keep up with you.
Questions
Is an FTP of 200 W good?
It depends on what you weigh. For a man of 70 kg, 200 W is 2.9 W/kg: a strong rider who is at home on a club ride. For a man of 90 kg it is 2.2 W/kg: fit, with plenty of room to grow.
What is the average FTP?
Nobody knows it for all riders: the people who measure their power are mostly the ones who train. That is why we give bands rather than an average.
How quickly does FTP improve?
Quickly at first: in the first months of steady training each test is often clearly higher than the last. After a few years of training, a few percent over a winter is good progress.