What’s a Good FTP Score? Complete Guide

July 21, 2025 Michael 843 Views

Understanding Functional Threshold Power

Defining a Good FTP Score

Okay, so what even is a good FTP score? Well, it’s not quite as simple as just looking at a number. Functional Threshold Power FTP is basically the highest power you can sustain for about an hour. It’s measured in watts, and a higher FTP generally means you’re a stronger cyclist. But "good" is relative. A good FTP for a beginner will be way different than a good FTP for a seasoned racer. We’ll get into specific numbers later, but for now, just know that it’s a benchmark of your cycling fitness. It’s also important to remember that FTP is just one piece of the puzzle. Other factors like your weight, cycling skills, and even mental toughness play a big role in your overall performance.

Why FTP Matters for Cyclists

Why should you even care about your FTP? Because it’s super useful for training! Knowing your FTP allows you to set personalized training zones. These zones help you target specific energy systems and improve different aspects of your cycling. For example, if you want to improve your endurance, you’ll spend more time training at a lower intensity, closer to your FTP. If you want to boost your power, you’ll do shorter, harder intervals above your FTP. Without knowing your FTP, you’re basically just guessing at your training intensities, and that’s not the most effective way to improve. Plus, tracking your FTP over time is a great way to see how you’re progressing and stay motivated. It’s a tangible measure of your hard work paying off.

The Role of FTP in Training

So, how does FTP actually fit into your training plan? Think of it as the foundation upon which you build your cycling fitness. Once you know your FTP, you can calculate your training zones, which are ranges of power or heart rate that correspond to different physiological effects. These zones guide your workouts, helping you to target specific areas like endurance, speed, or power. For example, a typical training plan might include:

Endurance rides: Long, slow rides below your FTP to improve your aerobic capacity.
Tempo rides: Moderately hard rides around your FTP to build sustainable power.
Interval training: Short bursts of high-intensity effort above your FTP, followed by recovery periods, to increase your maximum power output.
Recovery rides: Easy spins well below your FTP to help your body recover from harder workouts.

By structuring your training around your FTP, you can ensure that you’re working at the right intensity to achieve your goals. It’s like having a roadmap for your cycling journey, guiding you towards becoming a stronger, faster, and more efficient cyclist. Remember, consistency is key! Regularly testing and adjusting your FTP will help you stay on track and maximize your training gains.

How to Measure Your FTP

So, you’re ready to figure out your FTP? Awesome! Knowing your FTP is super helpful for tailoring your training and seeing real progress. There are a few different ways to go about it, each with its own pros and cons. Let’s break down the most common methods.

The 20-Minute FTP Test Protocol

This is probably the most popular and widely used method. It’s not exactly a walk in the park, but it gives you a pretty solid estimate of your FTP. Here’s the basic rundown:

Warm-up: Start with a good 15-20 minute warm-up. Include some easy spinning and a few short bursts of higher intensity to get your legs ready.
5-Minute All-Out Effort: Go as hard as you possibly can for 5 minutes. This is going to hurt, but it’s important to get your system revved up.
10 Minutes Easy: Spin easy to recover from the 5-minute effort.
The 20-Minute Test: This is the main event. Ride as hard as you can sustainably for 20 minutes. Don’t go out too hard and blow up halfway through! Try to keep your power output as consistent as possible. This is where you really test your functional threshold power.
Cool-down: Finish with a 10-15 minute cool-down to flush out your legs.

Once you’ve completed the test, take your average power from the 20-minute effort. To estimate your FTP, multiply that number by 0.95. The idea is that you can’t actually hold your 20-minute power for a full hour, so this adjustment gives you a more realistic number.

Alternative FTP Testing Methods

While the 20-minute test is the gold standard, there are other options out there. These can be useful if you’re short on time, new to testing, or just prefer a different approach.

Ramp Test: This test starts at a low power and gradually increases the power every minute until you can’t pedal anymore. It’s a good option if you want a shorter test, but it might not be as accurate for experienced cyclists. The ramp test quickly estimates FTP without the mental strain of longer efforts.
8-Minute Test: This involves two 8-minute efforts at maximum sustainable power, with a short recovery period in between. It’s less taxing than the 20-minute test, but also potentially less accurate.
30-Minute Time Trial: Some coaches advocate for a straight 30-minute time trial. The average power from this effort is considered your approximate FTP. This method efficiently captures both FTP and LTHR in one test.

Interpreting Your FTP Test Results

Okay, you’ve done the test, crunched the numbers, and now you have an FTP score. What does it all mean? Well, your FTP is essentially a measure of your aerobic fitness. A higher FTP means you can sustain a higher power output for a longer period. This translates to being able to ride faster, climb hills more easily, and generally perform better on the bike. It’s a key metric for creating tailored training plans based on power zones, enabling cyclists to optimize their effort levels and train more effectively with necessary performance information.

Don’t get too hung up on comparing your FTP to others just yet. Everyone is different, and there are many factors that influence your FTP. The most important thing is to track your own progress over time and use your FTP to guide your training. We’ll talk more about what constitutes a "good" FTP later on, but for now, focus on understanding what your number means for you.

What is a Good FTP for Cyclists?

Average FTP Values for Male Cyclists

Okay, so what’s a good FTP for a male cyclist? It’s not a simple answer, because it depends on a lot of things, like how much you train, your weight, and your cycling goals. But, to give you some ballpark figures, a recreational male cyclist might have an FTP around 200-250 watts. Someone who trains more seriously, maybe doing some local races, could be looking at 250-300 watts. And if you’re getting into competitive categories, you’re probably pushing 300 watts or more. Remember, these are just averages, and there’s a huge range. According to Cycling Analytics Data from 2018, 49% of males have an FTP below 260W and 48.6% fall below 3.4W/kg. It’s all about where you’re starting and where you want to go. It’s important to understand your training goals and fitness level.

Average FTP Values for Female Cyclists

For female cyclists, the numbers are generally a bit lower, but the same principles apply. A recreational female cyclist might have an FTP in the 150-200 watt range. If you’re training regularly and doing some group rides, you might be closer to 200-250 watts. And for competitive female cyclists, FTPs can easily exceed 250 watts. Again, these are just averages. Don’t get discouraged if you’re not hitting these numbers right away. Everyone starts somewhere, and consistent training is the key. According to Cycling Analytics Data from 2018, 46% of women have an FTP below 200W, with 47% below 3.2W/kg. Teniel Campbell had 317W at 5.03 W/kg, and Chloe Dygert had 298W at 4.6 W/kg for women in 2020.

Understanding Watts Per Kilogram (W/Kg)

While absolute FTP (measured in watts) is useful, watts per kilogram (W/Kg) is often a better way to compare cyclists of different sizes. It levels the playing field, so to speak. To calculate your W/Kg, you simply divide your FTP by your body weight in kilograms. So, if you have an FTP of 280 watts and you weigh 70 kg, your W/Kg is 4.0. What’s a good W/Kg? Well, for men, a recreational cyclist might be around 2.5-3.0 W/Kg. A serious amateur might be 3.5-4.0 W/Kg, and a professional cyclist could be 5.0 W/Kg or higher. For women, the ranges are generally a bit lower, but the principle is the same. A respectable FTP in cycling can be the “Cat 2-Very Good” cycling power category, which ranges at 4.13-4.70 W/kg for male cyclists, 3.60-4.12 W/kg for female cyclists, based on Dr. Andrew Coggan’s power-profiling table. Remember, it’s all relative, and improving your W/Kg is a great way to get faster, especially on climbs.

Comparing Your FTP to Others

It’s natural to wonder how your FTP stacks up against other cyclists. Are you above average, or do you have some work to do? While it’s important to remember that individual progress is key, comparing your FTP to benchmarks can provide motivation and context. Just don’t get too caught up in the numbers game!

Using Coggan’s Power Profile Chart

One of the most widely used methods for comparing your FTP is Coggan’s Power Profile Chart. This chart categorizes cyclists based on their watts per kilogram (W/Kg), providing a framework to assess your strengths and weaknesses relative to different performance levels. It’s a great tool to see where you fit in the cycling world. The chart typically includes categories ranging from untrained to world-class, giving you a clear picture of your current standing. To use the chart, you’ll need to calculate your W/Kg by dividing your FTP (in watts) by your weight (in kilograms). For example, if you weigh 80kg and your FTP is 280W, your W/Kg would be 3.5.

FTP Benchmarks for Different Cycling Categories

Beyond Coggan’s chart, there are general FTP benchmarks associated with different cycling categories. These benchmarks can be helpful if you’re a racer or aspire to be one. For example, a Category 4 racer might have an FTP in the range of 3.0-3.5 W/Kg, while a Category 1 racer could be closer to 4.0 W/Kg or higher. Keep in mind that these are just guidelines, and other factors like racing skill and tactics also play a significant role in race performance. Here’s a simplified example of how FTP benchmarks might look:

Category	Typical FTP Range (W/Kg)
Untrained	Below 2.0
Recreational	2.0 – 2.5
Cat 5	2.5 – 3.0
Cat 4	3.0 – 3.5
Cat 3	3.5 – 4.0
Cat 1/2	4.0+

The Importance of Individual Progress Over Comparison

While comparing your FTP to others can be informative, it’s crucial to focus on your own progress. Everyone starts somewhere, and the most important thing is to consistently improve your own performance. Don’t get discouraged if you don’t measure up to the top categories right away. Instead, use the benchmarks as motivation to set realistic goals and track your progress over time. Remember that factors like age, genetics, and training history all influence your FTP, so a direct comparison to others may not always be meaningful. Celebrate your personal bests and focus on the journey of becoming a stronger cyclist. Consider using AI FTP detection to track your progress over time.

Factors Influencing Your FTP

Impact of Training Consistency

Okay, so you wanna boost your FTP? Well, surprise, surprise, consistency is key! It’s not about smashing yourself every single ride; it’s about showing up regularly and putting in the work, even when you don’t feel like it. Think of it like this: your body adapts to the stress you put on it, but it needs time to recover and rebuild. If you’re constantly skipping workouts or going too hard too often, you’re not giving your body that chance. Consistent training allows for progressive overload, which is the gradual increase in training stress that leads to improvements in fitness.

Set realistic goals and stick to a schedule.
Listen to your body and take rest days when needed.
Don’t be afraid to adjust your training plan based on how you’re feeling.

Role of Body Composition and Weight

Your body composition, specifically your weight, plays a significant role in your FTP, especially when we talk about watts per kilogram (W/Kg). It’s simple physics, really. The less you weigh, the less power you need to generate to move yourself up a hill or accelerate on the flats. That’s why cyclists are often so focused on maintaining a lean physique. But it’s not just about being skinny; it’s about having a good balance of muscle mass and low body fat. More muscle means more power, and less fat means less weight to carry. A higher power-to-weight ratio is almost always an advantage in cycling.

Focus on a healthy diet that supports your training.
Incorporate strength training to build muscle mass.
Avoid crash dieting, as it can lead to muscle loss and decreased performance.

Age and Experience Level

Let’s be real, age and experience matter. A 20-year-old with a few years of serious training under their belt is likely going to have a higher FTP than a 50-year-old who just started cycling last year. That’s not to say that older cyclists can’t improve their FTP; it just means that they might need to be more patient and strategic in their training. Experience also plays a role because more experienced cyclists have a better understanding of their bodies and how to train effectively. They know how to pace themselves, how to recover properly, and how to avoid overtraining. Plus, they’ve probably already experimented with different training methods and found what works best for them. FTP tests can improve cycling performance, so it’s important to track your progress.

Be patient and realistic about your progress.
Learn from experienced cyclists and coaches.
Focus on consistency and smart training, rather than trying to do too much too soon.

Strategies to Improve Your FTP

So, you’ve got your FTP score, and now you’re probably wondering how to make it better. Good news! There are definitely ways to boost that number and become a stronger cyclist. It’s not always easy, and it takes dedication, but the results are worth it. Let’s dive into some strategies that can help you improve your cycling power.

Structured Training Plans for FTP Gains

One of the best ways to improve your FTP is by following a structured training plan. These plans are designed to progressively overload your system, pushing you to adapt and get stronger. Look for plans specifically designed as FTP builder plans; these often incorporate a mix of different types of workouts to target various aspects of your cycling fitness. A good plan will include a mix of endurance rides, threshold workouts, and VO2 max intervals. It’s like having a coach in your corner, guiding you every step of the way. Make sure the plan fits your current fitness level and the amount of time you can dedicate to training each week. Don’t just jump into an advanced plan if you’re just starting out!

Incorporating High-Intensity Intervals

High-intensity interval training (HIIT) is a powerful tool for boosting your FTP. These workouts involve short bursts of very hard effort followed by periods of recovery. HIIT helps improve your VO2 max, which is the maximum amount of oxygen your body can use during exercise. A higher VO2 max means you can sustain higher power outputs for longer periods. Try incorporating intervals like 30-second sprints, 1-minute max efforts, or even longer intervals at or slightly above your FTP zone. The key is to push yourself hard during the intervals and allow for adequate recovery in between. These workouts are tough, but they deliver serious results.

The Benefits of Consistent Base Training

While high-intensity workouts are important, don’t underestimate the power of consistent base training. Base training involves riding at a lower intensity for longer durations. This type of training helps build your aerobic endurance, which is the foundation for all other types of cycling fitness. Think of it as building a solid base upon which you can build your FTP. Consistent base miles improve your body’s ability to use fat as fuel, making you more efficient and allowing you to ride longer without fatiguing. Aim for at least a few long, steady rides each week, especially during the off-season or early in your training cycle. It might not be as exciting as intervals, but it’s crucial for long-term improvement.

Beyond the Numbers: The Holistic View of Performance

FTP as One Metric Among Many

FTP is a useful number, no doubt. It gives you a snapshot of your sustained power output, and it’s great for tracking progress. But let’s be real, cycling isn’t just about holding a steady wattage for an hour. There’s a whole world of other factors that contribute to how well you perform on the road or trail. Think of FTP as one piece of the puzzle, not the whole picture. You can have a killer FTP and still get dropped on a climb because you lack the tactical skills or the ability to handle surges in power. It’s about being a well-rounded cyclist, not just a power monster.

Developing Cycling Skills and Race Acumen

So, what else matters besides FTP? A ton! Bike handling skills are huge. Can you confidently navigate a tight pack? Are you comfortable descending at high speeds? Can you efficiently corner? These skills can save you energy and keep you safe. Then there’s race smarts. Knowing when to attack, when to conserve energy, and how to read the other riders are all critical. It’s like playing chess on wheels. You need to anticipate moves, react quickly, and make smart decisions. Don’t underestimate the importance of training progresses and developing these skills alongside your FTP.

Here’s a quick list of skills to consider:

Bike Handling: Cornering, descending, riding in a pack.
Tactical Awareness: Reading the race, anticipating moves, conserving energy.
Pacing: Knowing your limits, managing your effort over long distances.

The Mental Aspect of Cycling Performance

Finally, let’s talk about the mental game. Cycling is tough, both physically and mentally. You need to be able to push through pain, stay focused when you’re tired, and maintain a positive attitude even when things get hard. Self-belief is key. If you don’t believe you can do it, you’re already at a disadvantage. Visualization, positive self-talk, and mental toughness training can all help you develop a stronger mindset. Remember, your brain is just as important as your legs. Don’t neglect the mental side of losing weight through cycling – it can make all the difference in your performance.

Wrapping Things Up

So, we’ve talked a lot about FTP and what makes a "good" score. The big takeaway here is that your FTP is just one piece of the puzzle. It’s super helpful for training and seeing how you’re doing, but don’t get too hung up on comparing yourself to others. Everyone’s journey is different, and what really matters is that you’re out there, riding, and working to get a little bit better each time. Keep testing, keep training smart, and most importantly, keep enjoying the ride!

Frequently Asked Questions

What is FTP in simple terms?

FTP, or Functional Threshold Power, is basically the highest power a cyclist can keep up for about an hour without getting totally worn out. It’s measured in watts and helps riders understand their fitness level and how to train smarter.

How do I figure out my FTP?

You can find your FTP by doing a special test, usually a 20-minute ride where you go as hard as you can. You then take 95% of your average power from that 20 minutes to get your FTP number. There are other tests too, like ramp tests, that can also help figure it out.

What’s considered a good FTP score?

A ‘good’ FTP really depends on the person. For men, an FTP around 260 watts is often seen as good, while for women, it’s about 200 watts. But what matters more is how your FTP compares to your own body weight (watts per kilogram), as this gives a better idea of how strong you are for your size.

Why is FTP important for cyclists?

Knowing your FTP is super important because it helps you train better. It lets you set up specific power zones for your workouts, making sure you’re training at the right effort levels to get stronger and faster. It’s like having a map for your cycling progress.

Can I improve my FTP, and how?

Yes, you can definitely make your FTP better! The best ways are to follow a structured training plan, which means doing specific workouts designed to improve your power. Adding in short, hard efforts (high-intensity intervals) and consistent, steady rides (base training) can also make a big difference.

Is FTP the only thing that matters for cycling performance?

While your FTP number is a great tool, it’s not the only thing that makes a good cyclist. Things like how well you handle your bike, your race smarts, and your mental toughness are just as important. FTP is one piece of the puzzle, but being a strong rider means having all these skills.