Cycling Power-to-Weight Calculator

W/kg = sustained power (W) / body weight (kg). Maps to USAC category and Coggan rider type.

Inputs

Use FTP or 20-min average for steady-state.

Result

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General calculation reads

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How to use this calculator

  • Use FTP or 20-min average power, not 5-min peak.
  • Pick the matching weight unit.
  • Compare to Coggan tier — and to peers, not pros.
  • Track over months, not single rides.

About this calculator

On flat ground at ~25 mph, raw watts win. On hills, watts per kilogram wins — which is why grand-tour climbers weigh 60 kg and grind out 6 W/kg up alpine passes. Andy Coggan's tables map 1-hour W/kg to a USAC race category: 5.6+ is world tour, 4.8+ Cat 1, 4.0+ Cat 2, 3.4+ Cat 3, 2.8+ Cat 4, 2.2+ Cat 5. Sprint W/kg (5-second peak) runs ~50% higher than FTP W/kg — track sprinters often hit 22-25 W/kg.

Frequently asked

Why FTP, not max power?+
FTP is the highest 1-hour sustainable power — that's what wins climbs. Max power is anaerobic, lasts seconds, and doesn't correlate with race results.
Female vs. male thresholds?+
Coggan publishes separate female tables, ~10-15% lower W/kg at each tier. Females hitting 4.5 W/kg are world-class, equivalent to ~5.0 W/kg male.
How do I improve W/kg?+
Two paths: raise the numerator (training, structured intervals) or shrink the denominator (lose fat). Most riders lose 2-3 kg without losing power.
Sprint W/kg matter?+
For criteriums and finishes, yes. Track 5-sec power / kg separately. World-class sprinters hit 22-25 W/kg over 5 seconds.
Does altitude affect this?+
Power drops ~10-15% at 2,000-3,000m altitude. Pros pre-acclimate weeks before alpine grand tours.

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