If you're only able to handle 3 watts per kilogram, you probably don't have a future as a pro cyclist. The amount of power output in watts per kilogram. Terms such as FTP, interval and power are not new for many cyclists. gradient 6%, VAM (calculated by TrainingPeaks within the file) 1400. You'll get your W/Kg, estimated threshold power, and ultimately your cycling level with explanation. Expressed as watts per kilogram, these numbers are often used when talking about how fast a rider climbed a particular hill. CP/FTP is the cornerstone metric for training and running with power. Power - watts/kg. 1 in women's racing. Coach Taylor Thomas outlines why W/kg is so important and how you can improve it. 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. Right now i can do 295 watts for an hour - Are those decent watts for a 4th cat race. Cycling Power Zones Calculator. Then take your average power for a 60-minute all-out effort and divide that by your weight in kilograms. The result of the formula is 5,237 seconds or 1:27:17. The Slovenian maxed out at 880 watts (13.3 W/kg), and averaged 643w (9.74 W/kg) over the period, before settling into his rhythm. In the first part of our little lexicon of cycling training we look into the basic concepts . And your elite pro cyclists will be averaging over 300W at 60Kg (5W/Kg) and up. "Chris's peak power is 525 watts, which corresponds to 7.51w/kg: a massive . To work out the gradient factor take 2 + (% grade/10) Click to expand. This gives a useful measurement to compare riders of different abilities and weights. With the actual VAM being 987 m/h, you can see it's close enough for our purposes. Power to Weight Ratio (PWR) is a simple way to calculate and compare your cycling performance. Welcome to Veloharmony! To work out your power-to-weight ratio figure, simply divide your power output (in watts) by your weight in kilograms (kg). FTP is expressed in terms of watts per kilo - the power produced divided by the rider's weight. The issue with the numbers for a Cat 2 is that they often have to race Cat 1's, who aim for 4.7 w/kg for 1 hour and 5 w/kg for 20 minutes. That's a 10% difference, and it only becomes more pronounced as the grade increases. Some of the pro's don't put out huge wattage numbers, but when you take into account they are 135 pounds the numbers become impressive. Power (Watts) Power Zone. This gives a male/female ratio of 1.19. Power Zone Calculator. e.g. D = 2.4 w/kg and below. If you want to succeed in the A category, you'll need to be able to hit 4.0 w/kg or better. To Give you an idea of how fast Category A is, here is a Zwift race I did. Let's say you're going to ride at an average of 200 watts. As a rule, tall and heavy riders have a worse ratio of FTP to their body weight than climbers. High end zone. Mine are VERY low (100) and I see many people seem to average between 200-300 watts.I doubt I will ever get that strong but was wondering what would be considered "OK" for an iron distance event. A survey published by the ONS in 2010, rather shockingly reported that the average British man weighed 83.6kg, with women coming in at 70.2kg. So it seems that the bike is a little bit more efficient at producing watts. Input Weight (kg) 20kg. Weight in Kg. His . For example, a 125lb/56kg rider with a power output of 195 watts, is . Anabelle is super petite and weighs just 55kgs and has a power output of 450 watts. $19.99 EBOOK https://payhip.com/b/0s4P I N S T A G R A M ∼ https://www.instagram.com/toribarry_/ T U M B L R ∼ http://getslimwithtori.tumblr.com/ S N A P . Segment Calculator. People who race regularly may be 3.0-3.75. Categories Cyclingnews Road Gravel MTB Track . Input Power (watts) 100w. Zwift Category (A-D) Watts Per Kilogram Chart. Weight (KG) Watts 45 55 65 75 85 95 105 115 125 135; 100 WATTS: 2.22 W/KG . Aug 24, 2017. I am just trying to gauge my cycling strength, I have a power meter and basically my ftp has come out at around 217 watts. Category/Group A: 4.0 w/kg FTP or higher; Category/Group B: 3.2 w/kg to 4.0 . The energy density of fat is ~3500 kcal per pound. With road cycling experience. Since power-to-weight ratio is a fairly simple formula power (watts) divided by mass (kg) (expressed as Watts per Kilo or W/Kg), it is very simple to work out that there are three ways to increase your power-to-weight ratio. Hope to get down to 73 by July. These categories are: A: 4+ W/kg B: 3.9-3.2 W/kg C: 3 . However tracking your Watts per Kilogram (W/kg) may produce the biggest results. Climbing Calculator. Here are how racers are split into categories on Zwift. Power Zone. After all, La Marmotte offers beaucoup climbing meters and WPK is the only relevant metric for virtual competition. . Choose a practical and mostly flat route that allows you to ride at a steadily increasing effort, similar to a time trial. Multiply 3.57 by 300, and you have a predicted VAM of 1071 m/h. Power - watts/kg Lap. Simple Power to Weight Calculator. If you want to succeed in the A category, you'll need to be able to hit 4.0 w/kg or better. But the No. Power-to-weight ratio thus offers a fairer way to . A rider who averages 6.8 watts/kg for 30 minutes may only be able to sustain 6.4 watts/kg for an hour. This chart was originally created by Andy Coggan. The most important of these are: The ability to descend fast and safely; The ability to sustain a high power output over several major climbs per day for 7 days in a row (a stage race is very different to a one-day race). The relationship between VAM and relative power output is expressed as follows: Relative power (Watts/kg) = VAM (meters/hour) / (Gradient factor x 100) This gradient factor ranges between 2.6 for a gradient of 6% and 3.1 for a gradient of 11%. Anything over 4.25 is domestic pro and it goes up from there. Power - watts/kg Avg. Target Power Learn why smaller riders struggle on flat roads and why bigger riders should stay in their rhythm when cli. The four . A category 2 cyclist should aim for 4.1 w/kg for 1 hour power and 4.3 w/kg for 20 minute power. The higher the power value you can hold, the faster you will reach the top of the hill. that downwards to 335 watts for 20 mins which at a weight of 69.4 kilos gives a 20 min w/kg of 4.82 and a 60 min w/kg of 4.47 (I've taken 7.5% off the 20 min figure). Watts per kilo galore at La Marmotte des Alpes. Just getting prepared for my first cycling summer season. Your FTP appears as a value measured in watts per kilogram, your power output in watts, and a position on the . The second part is about the cycling performance that you want to achieve and the parameters who determine this (like . For example, while VO2max declines by ~0.5 mL per min per kg per year (~0.35 mL per min per kg per year in women) starting at around age 30, muscle strength and power are generally well-maintained until around age 50, then begin to decline somewhat more rapidly thereafter. You should know what w/kg (watts-per-kilogram) you can sustain for an entire 1-hour ride. Watts/kg on the power curve 14 June, 2012 by David Johnstone. Brailsford released Froome's, and Team Sky's, race data, which put his corrected watts per kilogram up the final climb at 5.78, a more feasible number. Which fits quite nicely into our equation: energy (kcal) = avg power (Watts) X duration (hours) X 3.6. 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. The first place guy was averaging 472 watts or 6.1 W/KG (Watts per Kilogram of weight). If you would transfer that to a concept2 you have to spin the Erg up to a pace of 0:52.0/500m. Here are the categories that they recommend you race based on your FTP data and watts per kilogram. The virtual roads and trails found on indoor cycling apps, such as Zwift, RGT Cycling and Rouvy, use your W/kg as a major determinant in how fast you go, and thus having a good W/kg can help you . As far as I am concerned Category A is for Watt Cheaters (yes people can cheat) and pure bad asses. How this compares with Andrew Coggan's chart 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. Watts per kilogram puts a cyclist's performance in relation to his body weight. And that's why we look at power not just as an absolute number, but as one relative to a rider's weight: watts per kilogram (power-to-weight ratio). Cycling does use power data, . Back Cover. Is 2.5 watts per kg good? 165 divided by 2.2 equals 75 kg, and 270 watts divided by 75 kg is 3.6 w/kg. In 2014, professional triathlete Maik Twelsiek completed the 180 kilometers in 4:24 hours in Hawaii, achieving an average of 282 watts or the equivalent of 3.71 watts/kilo. It is expressed as watts of cycling power produced per kilogram of body weight, abbreviated as W/kg. Larger riders tend to be more powerful than smaller cyclists in absolute terms, but lighter riders require less energy to overcome inertia and propel themselves forward (especially uphill). Different races can have different categories, but most races on Zwift use a similar format. Use this simple and free calculator to find out your cycling fitness by using your best 20min average power and your weight. It's a nominal value based on the theory that you would need more power to go at the same speed . A professional cyclist may average 6 watts per kilogram over an hour ride, for instance, while a recreational cyclist will only be able to sustain that level for 1 minutes (or less). Estimate for Cycling). Calculates race category and watts to speed as well as power to weight. The Tuesday Night ZTR race is one such ride that has done a great job of clarifying this. Average Power from 20 minute test. Despite the fact that Daisy is clearly stronger, Anabelle will be a more efficient cyclist with a power to weight ratio of 8.18 watts per kilo compared with 7.6 watts per kilo for Anabelle. Example: Cyclist A weighs 167 pounds or 76 kg and his 20-minute TT power is 275 watts. As someone who has previoulsy only ridden for only for recreation i would like ideally to try some racing. This doesn't yet support different weights over time, so old powers won't be shown . Functional threshold power (FTP) and critical power (CP) can be used interchangeably in a running context. To improve your numbers and make the most of your power meter training, it's essential to calculate your threshold power. I am 65.7 kilos, so its 3.3 watts per kilo. The average power output in watts per kilogram for the current lap. The pros can hold around 5-6 W/Kg at threshold. It's now possible to see your power as watts per a kilogram on the power curve. Actual performance in the Haute Route is dependent on a whole range of factors and not just W/Kg. It's not the watts that the Pro's put out so much as it's the watts per kilogram. The USA Cycling rider categories are a little complex to outsiders. The Tuesday Night ZTR race is one such ride that has done a great job of clarifying this. Average recreational cyclists would be about 2.5-3.0 Watts/Kg for FTP. Keep your power output the same and decrease your race weight. Weight. FTP is the wattage you can stay below and sustain for longer durations, while going above it causes fatigue to occur very quickly. By simply inputting your functional threshold power, our calculator creates your power zones and also gives you a detailed description about each . The graphs and Race Category table look like this: The live version of this file has been moved to: Cycling Performance Simplified. At his 2015 Tour weight, Froome's watts-per-kilogram would be 6.25w/kg. Power (Watts) Watts Per Kilogram. Peloton doesn't display this, but's calculated as FTP/weight-in-kg. The world's best triathletes complete their Ironman competitions with about 3.8 watts per kilo of body weight. After looking at how much Watts is needed to be competitive at La Marmotte des Alpes, I could not resist and went full assault on Strava services to collect Watts per Kilo information. ZWIFT (1-hr TT) STRAVA. Thanks. The race consisted of a 4 lap 17.1 mile course with 1 significant hill each lap. Low end zone. For example, I weigh 74kg and produce a maximum sustainable power output (FTP) of 300 watts, which means my power-to-weight ratio is 4.05 watts per kilo (4.05W/kg). C = 2.5-3.1 w/kg. the common sense Channel. I'm also a bit heavy being 85 kg's and 175 cm. Second, it's as close to an absolute performance predictor as there exists in cycling. Rider Course Power and Climb Rate; Marco Pantani (123lb/16lb) Alpe d'Huez 8.6 miles, 7.89% grade: 371W = 300 + 3 + 70 5709 ft/hr, 13.681 mph: Jan Ullrich And keep in mind, the cycling numbers mentioned are all from endurance athletes. This was the second best cycling time behind Sebastian . Using the formula above, we can see that a watt-hour (1 watt for 1 hour) is worth 3.6 kcal. Normalized Power: 393 watts (4.92 w/kg) Peak 20-minute Power (final 15.9 km): 440 W (5.5 w/kg) Back in the peloton, the atmosphere was tense as Jaeger (Adapt Cycling) attacked again in an attempt . Naturally Thin. If you've spent any time following professional cycling and the exploits of the world's best climbers (including those with chequered pasts), you would probably have heard of power-to-weight ratios. In simple terms, it represents your current fitness and is measured in watts (W) or watts per kilogram (W/kg). This metric is also used in virtual cycling programs like Zwift for ranking riders into categories (A-D). Unless you've only been . Power gains needed to reach 3.5 watts per kg Man: 175 lb = ~80 kg x 3.5 = 280 watts at threshold. Cycling Fitness Calculator. Ireland's Sam Bennett (Bora-Hansgrohe) had the next best peak power in Velon's pick of the sprints, hitting 1,480w on his way to his maiden Grand Tour victory at the 2018 Giro d'Italia.With . New, simple formula to calculate your race time! 2x Deca-Ironman World Cup (10 Ironmans in 10 days), 2x Quintuple Ironman World Cup (5 Ironmans in 5 days), Ultraman, Ultra Marathoner, and I once did an Ironman. To improve your numbers and make the most of your power meter training, it's essential to calculate your threshold power. From Endurance to Watt - a beginner's guide to cycling training. Is 2.5 watts per kg good? Zwift provides five group ride and racing categories based on FTP (Functional Threshold Power) and measured in watts per kilo of body weight. The standards for racing cyclists are also divided into different categories. My best result was just over 18 1/2 mins at an average of 343 watts: I extrapolated (blind guessed!) NOTE: The FTP test is a challenging workout that takes about 30 minutes to complete. The data revealed that at a power output equal to 3 watts per kilo (W/kg), amateurs produced 37.5% more lactate, but nudge the power up a bit to 3.5W/kg and suddenly the figure jumped to 62.5% . 1 Calories per hour = 0.0012 Watts: 10 Calories per hour = 0.0116 Watts: 2500 Calories per hour = 2.9075 Watts: 2 Calories per hour = 0.0023 Watts: 20 Calories per hour = 0.0233 Watts: 5000 Calories per hour = 5.815 Watts: 3 Calories per hour = 0.0035 Watts: 30 Calories per hour = 0.0349 Watts: 10000 Calories per hour = 11.63 Watts: 4 Calories per hour = 0.0047 Watts: 40 Calories per hour = 0 . The calculator is composed of three parts. A professional cyclist may average 6 watts per kilogram over an hour ride, for instance, while a recreational cyclist will only be able to sustain that level for 1 minutes (or less). Cavendish puts out as mentioned around 1600 watts at the end of a race, however Thor puts out closer to 2000 watts. The two key factors that vary between men and women are mass and power to weight ratio (watts per kilo). e.g. Meanwhile, domestic pro's are hitting 5.5 w/kg for 20 minutes and the World Tour racers are over 6 w/kg! They often will set category boundaries based on your functional threshold power (FTP) in watts per kilogram (w/kg). Updated December 05, 2021 | By Bob Fugett. 1 in men's racing, and starts at Cat. Second, a good climber can sustain a high power output throughout an entire climb. My advice for any new cyclist would be: Listen to smart, experienced, good cyclists. VAM increases exponentially for every increase in gradient factor at constant power. Increase your power output and keep your race weight the same. Cyclists: here you will find three (3) graphs for watts vs. speed plus Calculator for Watts to Speed plus Race Category per Power to Weight measurements and more regarding cyclist power & speed. For this ride, that's 74 kilos (+10 kgs for winter bike and stuff), divided into 282 watts; which gives 3.57 watts per kilo. Sure, watts/kilogram are still important; but flat time trial courses are more forgiving with regard to this. So amateur cyclists mostly fall in the range of 2.5 - 3.5 watts/kg for a 30 minute mountain trip, whereas world-class mountain cyclists can achieve a capacity of 6 to 7 watts/kg . If you look at track cyclists then you are looking at up to 2500 watts in an all out sprint. I was wondering what is considered average Watts for a 54 year old women during the bike portion of an ironman. For the example of author Hans, d = 21098 m, TP = 243 Watt and m = 58 kg. I am 15 currently, but do you think I would have enough power to compete in cycling competitions? Recently got myself an indoor cycleops style bike which measures watts. The current range of power output (1 to 7) based on your FTP or custom settings. As more and more data inundates cycling, and more riders have access to individualized data, it has become more important to know what exactly to focus on. The first part is about your human engine (your power and weight) and the parameters who determine this (like training). It is calculated by dividing your weight by your average power output. Okay, yeah, women are strong, and fun to watch race, but we do know that just like the difference between a Professional rider and a cat2, a Professional male rider will have a certain watt per Kilogram (w/kg) threshold and an "absolute" wattage sprint that is incrementally higher on average than that of a professional woman. Heavier riders, such as sprinters, produce higher maximum values and are able to keep up very high watts over a longer period of time. Determine your watts per kilogram (W/KG) for use in cycling training. Also, a larger body mass is less of an issue in time trialling, as absolute power on the flat is more important. 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