Quick Answer: What Is A Good FTP Test Result?

How can I increase my FTP power?

3 Workouts to Raise Your Functional Threshold PowerIncrease the duration of your weekend group rides.

You need to go over 4 hours to really stress your cardiovascular and muscular system.

During the week you should do 3 days of solid FTP intervals (91-105% of your FTP).

Try to be rested between sessions in order to maximize the benefits of FTP work..

What is a good power to weight ratio?

Among athletic circles, it’s generally believed that the ideal power-to-weight ratio is about 3 watts per pound [source: Kessler].

How many watts is 20 mph?

Cycling PowerSpeed – kmh (mph)Power (watts)Increase in power needed to increase speed by 2.5kmh22.5 (14)952025 (15.6)1202527.5 (17.2)1482830 (18.7)180325 more rows

How fast is a pro cyclist?

Tour rider: 21 to 25 mph. Dude, that’s more than double the average cyclist. “TV doesn’t tell the real story,” says writer Whit Yost. “It’s staggering to witness how fast pro cyclists go uphill.

How accurate is strava Watts?

Given measured power data, Strava said that my average power for the whole ride was 164 watts and produced a total of 1,233 kilojoules of energy. Without direct measurements, Strava estimated that my average power was 177 watts and total energy production was 1,328 kilojoules. That’s an overall power error of 7.9%.

What is a pro cyclist FTP?

FTP is the acronym for Functional Threshold Power. In theory this is the max power that you can sustain for an hour’s riding. Once you know this number, it’s then used to set your training zones and help you gauge your riding efforts. … Because it comes from a power meter reading, the FTP is measured in watts.

What is a good FTP for a triathlete?

An FTP of 340 to 360 watts is typical for the top male riders. It is important to note that FTP in relation to the athlete’s weight is the best way to compare any two riders. For instance, if two athletes have an FTP of 340 but one weighs 70 kg.

What’s a good watts per kg?

Table: Power-to-weight ratio/watts per kilogram for a range of rider weights and power outputs120w300w75kg1.64.080kg1.53.885kg1.43.590kg1.33.37 more rows•Feb 3, 2020

How many watts does a pro cyclist produce?

429.8 wattsAn average pro in the Tour peloton will produce about 6.15 W/kg under the same conditions. Assuming a weight of 70 kg (a bit more than 154 lbs.), the average rider will be able to maintain a power output of 163.8 watts for the 20 minute effort while the pro will maintain 429.8 watts.

What is a good average cycling speed?

First – what speed does the average road cyclist ride at?CountryAverage Speed MaleAverage Speed FemaleHolland26.92 km/h21.36 km/hUK25.61 km/h20.74 km/hFrance24.36 km/h20.51 km/hUSA24.35 km/h19.94 km/h2 more rows•Mar 19, 2020

How can I increase my cycling wattage?

5 Simple Ways to Increase Bike PowerRide in bigger gears. Riding in bigger gears at the same cadence in a particular set of conditions makes for a consistently higher power output. … Ride uphill. … Ride into headwinds. … Use block training. … Follow the 75-percent rule.

Is Zwift harder than outdoor?

Riding on Zwift can feel more difficult for 3 reasons mainly: the human body becomes less efficient at cooling itself, your motivation dwindles due to not having the wind in your hair and the road moving underneath you, and overcoming the resistance of a trainer is very different compared to overcoming the resistance …

How do you do a 20 minute FTP test?

The protocol itself is actually quite simple: after a substantial warmup, start a lap on your head unit, and smash it for 20 minutes, as hard as you can. The average power recorded for the 20 minute test is multiplied by . 95 to estimate what your “hour of power” (or Threshold Power) would be.

What is a good FTP score?

Average recreational cyclists would be about 2.5-3.0 Watts/Kg for FTP. People who race regularly may be 3.0-3.75. You get above 3.75-4.25 and those are local elite racers. Anything over 4.25 is domestic pro and it goes up from there.

What is a good FTP for a female cyclist?

What are the odds of this to happen?World Class ProCat 1Male5.6 – 6.4 w/kg4.6 – 5.3 w/kgFemale5.3 – 5.6 w/kg4.0 – 4.6 w/kgMar 23, 2020

What is a good FTP in Watts?

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.

How many watts should you cycle at?

No exact watt number is appropriate for all riders. Generally speaking, a beginner cyclist may average around 75–100 watts in a 1-hour workout. A fit participant will average more than 100 watts, and pro cyclists can reach 400 watts per hour.

What is my Zwift FTP?

FTP stands for Functional Threshold Power and represents the highest wattage number you can expect to average over an hour. In Zwift, your FTP is used to determine the difficulty of any workouts you do; the higher your FTP, the higher the wattage targets you’re going to see during an interval.

What does my FTP score mean?

Simply put, FTP is the average number of watts that a rider can sustain in an hour, and acts as a current measure of fitness. Ideally, it refers to a steady effort, not the up-and-down levels you might see looking at your power from a hilly ride or cyclocross race.

What is a good FTP on Zwift?

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 200 watts good cycling?

Most pro cyclists produce about 200 to 300 watts on average during a four-hour tour stage. … “That’s what’s great about wattage. It takes out of all the variables,” Pennino says. “If you’re training off your heart rate,” he explains, “when you’re stressed, tired, dehydrated or sick, your numbers are always different.