What Is a Good Average Cycling Power? How Do You Compare?

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This article was fact-checked and edited by certified coach and editor Zach Nehr. You can learn more about him or order his coaching service at zachnehr.com.

Whether you’re just starting, looking to improve your cycling performance, or simply curious about cycling metrics, this article will guide you through the essentials of average wattage in cycling.

We’ll explore how wattage varies for different cycling levels, what factors influence it, how to improve your average power output, and more.

How Does Your Cycling Power Compare to Others?

According to the book Training and Racing with a Power Meter, untrained males can sustain roughly 2.6 w/kg, while World Tour Pros can ride 5.6 w/kg or more for an hour.

Females on the same level usually sustain about 0.5 w/kg less for an hour. See the following table for the reference.

For illustration, I’ve been road cycling more since about 2016. Occasionally, I follow a structured training plan or compete in a race. However, I mostly ride for fun or to discover the beauty of the Alps – I’m not the most serious cyclist, and my FTP is around 4 w/kg.

You can calculate your w/kg by dividing your power over a specific duration by your body weight. For example, a 75 kg rider maintaining 250 W for 20 minutes has a 20-minute power-to-weight ratio of 3.3 w/kg. You can also use this FTP calculator that will show you how your FTP compares with others

Power-to-weight matters more as the road tips up. On a flat road, absolute power and aerodynamics matter more than the power-to-weight ratio. 

If two riders of equal weight ride on a flat road, but one weighs 60 kg and the other 80 kg, which one will go faster? The one with the higher absolute power.

What Factors Influence Average Power?

The factors influencing your average power are similar to those affecting your average speed. They include:

1. Fitness and Age

Fitness level directly affects power output – trained athletes will have a higher output than untrained ones. The rider’s age is important as well. Producing 4 w/kg in your twenties is entirely different from in your sixties.

Estimating specific average FTP in w/kg for each age category is tricky, but I’ll try to make some estimates regardless.

We know from various studies that the human body peaks between age 30-35. After that, according to Harward Health, there is a loss of about 3-5% of muscle mass per decade, or 0.3-0.5% per year. After 50, it is a loss of 1.5% per year, and after 60, it is estimated to be a loss of up to 3% per year.

So, if we assume that there is significant progress in the first years of adulthood (which I have observed not only in myself but also in many people around me), we get the following curve. Remember, we are talking about an amateur cyclist. The FTP value for women copies the men’s one but is lower by 0.65 w/kg, which is the average difference between men’s and women’s power based on the charts above.

2. Bike and Body Weight

A lighter bike and lower body weight reduce the energy required to maintain speed when going uphill. Grand Tours – the biggest races, such as the Tour de France – are usually decided in the mountains, so it’s no wonder GT winners are getting leaner on average (based on their BMI).

3. Riding Position

An aerodynamic riding position reduces air resistance, allowing for higher speeds and less power required to maintain them. This is especially important in time trials and racing scenarios.

If you have a power meter, you can try riding in drops versus on the tops to see the power difference. For me, it’s around 30W more on the tops than in the drops. But my speed is higher when riding in the drops despite the lower power output. Every rider is different, so you should practice riding in both positions and compare your power outputs and speeds. 

4. Gradient and Terrain

Uphill gradients demand more power output, whereas downhill or flat terrain requires less. I also noticed that different gradients engage different muscle groups. The area I live in doesn’t have very steep hills (above 10%), so when I go to the Dolomites, the climbs are tougher because they engage muscles I haven’t used at home. 

5. Environment

Wind resistance, temperature, humidity, attitude… all these factors affect your power. Headwinds increase resistance, requiring more power to maintain the same speed.

Some riders can produce higher power in hot weather than others. The same applies to attitude and humidity.

How Do You Train with Power?

First, take an FTP test to determine your FTP (Functional Threshold Power). Then, use this power zones calculator to determine your training zones. 

FTP is the maximum average power output you can sustain for one hour. You can take the FTP test in a lab for more accurate results, but it will cost you some money.

Once you know your power zones, you can talk with a coach about an optimal training plan or use training apps like TrainerRoad or Wahoo SYSTM. These apps can create a customized, power-based training plan to help you reach your goals.

Luckily, power meters and smart trainers are no longer expensive, making structured training more accessible. A good power meter can be a game-changer in your cycling training, and it’s worth the investment.

Training with Power vs. Heart Rate

While power gives you instantaneous information about your effort, heart rate (HR) measures your body’s response to that effort. Wattage is objective, while HR is subjective.

The best training approach combines HR and power. Your heart rate tells you more about your body, such as whether you are overtrained. Power helps you stick to your training plan, complete intervals, and track progress. 

If you want to learn more about this topic, I recommend reading this HR vs. Power Training article.

What Is Rider’s Power Profile?

A rider’s power profile is a breakdown of their power output at different intervals (typically 5 seconds, 1 minute, 5 minutes, and 20 minutes). It shows how your power output varies from short sprints to sustained efforts over longer durations and adds objectivity to a simple w/kg metric.

Understanding your power profile is essential for cyclists and coaches because it helps assess strengths and weaknesses. For example, some riders may excel in short, high-intensity efforts (sprints), while others may be better suited for sustained, steady-state efforts (time trials or climbing).

If you use Zwift, you can sign up for Zwift Power and check out the power profile charts under your account. Here is mine:

Hunter Allen and Andrew Coggan, Ph.D. define four basic types of riders in their book Training and Racing with a Power Meter:

1. All-Rounders have even plots across all four time periods.
2. Sprinters have downsloping plots with the best power in the 5s range.
3. Time Trialists, Climbers, or Steady-State Riders have upward-sloping plots with the best power in the FTP range.
4. Pursuiters have an inverted V-shaped plot with a peak in the 1-minute range.

Cycling Power FAQ

Sources

• Training and Racing with a Power Meter, 2nd Ed. by Hunter Allen and Andrew Coggan, Ph.D.
• lanternerouge.com
• trainingpeaks.com
• zwiftpower.com