What Is a Good FTP? W/kg Levels and How Age Changes Them

"Is my FTP good?" is one of the most asked questions in cycling, and the honest answer is: compared to what? A 250 W FTP means something very different for a 60 kg climber and a 95 kg rider. This guide explains how to judge your number fairly.

Watts are not enough: use W/kg

Bigger riders usually produce more watts but also have more weight to carry uphill. Dividing FTP by body weight gives watts per kilogram, which is the fairest single number for comparing riders. Work out yours with our FTP calculator.

Rough FTP levels by W/kg

These ranges are approximate, drawn from widely used power-profile tables for adult men; women's values at each level are typically somewhat lower. Treat them as orientation, not grades.

Level	Approx. FTP (W/kg)
New to cycling	about 1.5–2.5
Regular fitness rider	about 2.5–3.2
Trained amateur, club racer	about 3.2–4.0
Strong amateur racer	about 4.0–5.0
Professional	about 5.5–6.5

How age affects FTP

Aerobic capacity tends to decline with age, and FTP follows. The decline is gradual, and riders who keep training hard lose much less than inactive people. Many cyclists set personal bests in their 40s and 50s because they train more consistently than they did when younger.

• Compare within your age group: published datasets of riders' FTP by age, such as the chart from A Faster You based on 1,710 riders, are a fairer reference than pro numbers.
• Recovery takes longer with age, so older riders often do best with fewer, well-chosen hard sessions and more easy riding.
• Strength training helps preserve muscle mass, which supports power.

Other things that shape your number

• Training history: years of consistent riding matter more than anything.
• Test protocol: ramp and 20-minute tests can give different numbers for the same rider. See our FTP test guide.
• Indoor vs outdoor: many riders produce less power indoors, especially without a good fan.
• Genetics: natural talent sets part of the ceiling.

The only comparison that really matters

Your FTP compared to your own FTP a few months ago. Follow a plan, retest every 4 to 8 weeks and watch the trend. Our guide to what FTP is and how to raise it lists the workouts that move it.