Watts Per Kilogram

Watts Per Kilogram (W/kg)

Power-to-weight ratio is the single most important metric for climbing performance and racing in hilly terrain.

Calculating W/kg

• W/kg = Power (watts) ÷ Weight (kg)
• Use total system weight (rider + bike + gear)
• For climbing, rider weight alone is sometimes used

Performance Benchmarks

• 5.0+ W/kg FTP: WorldTour GC contender
• 4.5-5.0 W/kg: Professional domestique level
• 4.0-4.5 W/kg: Elite amateur
• 3.5-4.0 W/kg: Strong Cat 1/2 racer
• 3.0-3.5 W/kg: Competitive amateur
• 2.5-3.0 W/kg: Recreational cyclist

Absolute Power vs W/kg

On flat terrain and in time trials, absolute power matters more. A heavier rider with 380W FTP (3.8 W/kg at 100kg) can beat a lighter rider with 300W FTP (4.3 W/kg at 70kg) on the flats due to better aerodynamics.

Optimizing W/kg

• Increase power through training
• Reduce body fat (not muscle)
• Lighter equipment for climbing races
• Time weight loss with training blocks