Every cyclist asks the question: “Is my FTP good?” The honest answer is: it depends on your weight, age, sex, training history, and what “good” means to you. A 250W FTP might be exceptional for a 90kg beginner but a developmental target for a 60kg competitive age-grouper.
This guide gives you the definitive numbers.
Why Watts Per Kilogram (W/kg) Is the Standard
Two athletes with identical 250W FTPs have very different performances:
- Athlete A: 80kg body weight → 250W / 80kg = 3.13 W/kg (competitive age-grouper)
- Athlete B: 60kg body weight → 250W / 60kg = 4.17 W/kg (Cat 1 / elite amateur)
On climbs, in time trials, and for Ironman bike pacing — W/kg determines performance, not absolute watts. The math is unforgiving: on a 6% gradient at 25 km/h, gravity dominates aerodynamics. Every kilogram of body weight costs you approximately 5–7 watts of sustained climbing power.
The Complete FTP Benchmark Table
Based on extensive data from TrainingPeaks, Zwift, and the original Coggan/Allen classification system:
Male Cyclists
| Category | W/kg | Absolute FTP (75kg athlete) | Context |
|---|---|---|---|
| Untrained | less than 2.0 | less than 150W | No structured training history |
| Recreational | 2.0–2.5 | 150–188W | Rides 2–3x/week for fitness |
| Trained Amateur | 2.5–3.2 | 188–240W | 3–5x/week, some structure |
| Ironman AG (finisher target) | 3.0–3.5 | 225–263W | 10–14 hrs/week training |
| Ironman AG (competitive) | 3.5–4.0 | 263–300W | 14–18 hrs/week |
| Cat 4 Road Racer | 2.8–3.4 | 210–255W | Entry-level racing |
| Cat 3 Road Racer | 3.2–3.8 | 240–285W | Regular racing |
| Cat 2 Road Racer | 3.8–4.4 | 285–330W | Competitive amateur |
| Cat 1 / Elite Amateur | 4.4–5.0 | 330–375W | Near-professional |
| Domestic Pro | 5.0–5.5 | 375–413W | UCI continental teams |
| World Tour Pro | 5.7–6.4 | 428–480W | Top professional peloton |
Female Cyclists
Female athletes show absolute W/kg values 10–12% lower than males at equivalent training levels, primarily due to differences in muscle mass, hemoglobin concentration, and body composition — not fitness or effort.
| Category | W/kg | Absolute FTP (60kg athlete) |
|---|---|---|
| Untrained | less than 1.7 | less than 102W |
| Recreational | 1.7–2.2 | 102–132W |
| Trained Amateur | 2.2–2.8 | 132–168W |
| Ironman AG (competitive) | 2.8–3.4 | 168–204W |
| Cat 2/1 Road Racer | 3.4–4.0 | 204–240W |
| Elite Amateur / Pro | 4.0–5.0 | 240–300W |
How Fast Does FTP Improve?
FTP improvements follow predictable patterns based on training age (years of structured training):
| Training Age | Expected Annual Gain | Notes |
|---|---|---|
| Year 1–2 | 20–60W/year | Rapid initial adaptation; significant gains possible |
| Year 3–5 | 10–25W/year | Adaptations slow as you approach genetic limits |
| Year 5–8 | 5–15W/year | Marginal gains; often from body composition, not pure physiology |
| Year 8+ | 2–8W/year | ”Elite plateau” — small gains require disproportionate training investment |
These are average gains with consistent, structured training. Athletes with higher training volumes or those making significant tactical changes (adding Zone 2 volume, implementing proper periodization) may see gains outside these ranges.
Age-Related FTP Decline
Peak cycling FTP typically occurs between ages 28–35 for men and 26–33 for women. After the peak, trained athletes experience:
- Ages 35–45: ~1–2% annual decline (often masked by improved efficiency)
- Ages 45–55: ~2–3% annual decline in absolute W/kg
- Ages 55–65: ~3–4% annual decline per year
The saving grace: Masters athletes who maintain training volume lose W/kg primarily through body weight gain, not power loss. A masters cyclist who maintains body composition can preserve 90%+ of peak W/kg into their 50s.
FTP vs. Race Performance: Ironman Case Study
FTP predicts Ironman bike split with reasonable accuracy when combined with IF (Intensity Factor) discipline:
| FTP | Race IF | Power on Course | Expected 180km Bike Split |
|---|---|---|---|
| 350W (4.7 W/kg, 75kg) | 0.70 | 245W | ~4:15–4:30 |
| 300W (4.0 W/kg) | 0.70 | 210W | ~4:45–5:00 |
| 260W (3.5 W/kg) | 0.68 | 177W | ~5:15–5:30 |
| 225W (3.0 W/kg) | 0.65 | 146W | ~5:45–6:15 |
| 200W (2.7 W/kg) | 0.63 | 126W | ~6:30–7:00 |
Important: These splits assume controlled pacing (even IF throughout), optimal aerodynamics, and flat-to-rolling course. Hilly courses (Cairns, Lanzarote) add 20–45 minutes to equivalent power outputs.
What “Good” Really Means for Your Goals
- Completing an Ironman: 2.5–3.0 W/kg is sufficient for a comfortable finish on most courses.
- Going sub-10 hours: 3.5+ W/kg with strong run fitness is typically required.
- Going sub-9 hours: 4.0+ W/kg (and running a 3:20 marathon off the bike).
- Competing in your age group: Compare yourself to your age group’s podium splits, not global averages.
AthleteOS benchmarks your FTP against age group averages from thousands of athletes at your target race distance, giving you a realistic assessment of where you stand — and what W/kg improvement would move you from mid-pack to podium.