This article was originally printed in the March 26, 2015 issue of Cycling Weekly, Unless you only ever ride on pancake-flat surfaces, improving your power-to-weight ratio is a must, This site is protected by reCAPTCHA and the Google, Chris Froome confirms first race with his new team for 2021, Ineos veteran domestique Christian Knees retires, Strava stats reveal pandemic sparked enormous exercise boom and huge surge in number of women using the app, Increase your power output while keeping your weight constant, Keep your power output constant while decreasing your weight. Dr Andrew Coggan, an internationally acclaimed exercise physiologist, has compiled some typical power-to-weight ratios, which are shown in the Table below. Motivate yourself with an event. You'll see this on a hill. For example Floyd Landis spent 2 hours @ or above 370 watts throughout stage 17, up to 37 minutes at a time. To work out your power-to-weight ratio figure, simply divide your maximum power output (in watts) by your body mass in kilograms (kg). Watts/kilogram (pounds) will be roughly the same. Your five-minute maximum power will be around 10 per cent higher than the 20-minute figure, e.g. But if A weighs 80kg and B weighs 68kg, cyclist A’s power-to-weight ratio is 3.13W/kg, while B’s is 3.31W/kg. FTP is the wattage you can stay below and sustain for longer durations, while going above it causes fatigue to occur very quickly. Of course Nibali had the assistance of his team and other riders around him (al… The watt-hour per kilogram (SI symbol: W⋅h/kg) is a unit of specific energy commonly used to measure the density of energy in batteries and capacitors.One watt-hour per kilogram is equal to 3,600 joules per kilogram.. Third, by charting W/Kg at different time durations, you can get a good idea of the type of events you can excel at. power in watts ____ W… Typical values. Watts per kg may be a comparative measurement but the real issue at sprint speed is the size of the hole you are poking into the air. Your output is respectable, but won't win any races among serious riders. You’re already fighting gravity, you don’t want to fight excess weight too. To work out your power-to-weight ratio figure, simply divide your maximum power output (in watts) by your body mass in kilograms (kg). It’s now possible to see your power as watts per a kilogram on the power curve. However, absolute power is still important. It’s now possible to see your power as watts per a kilogram on the power curve. your sustainable power output); you’ll almost certainly lose a bit of excess body fat in the process. For example, an 80kg rider with a maximum sustainable power output of 280 watts has a power-to-weight ratio of 3.5 watts per kilo (commonly abbreviated as 3.5W/kg or 3.5W.kg-1). Calculating your own power-to-weight ratio requires only two measurements: your weight and your maximum sustainable power output. Two riders on a 6kg road bike, travelling at 16kph up a 7 per cent gradient. To illustrate this, let’s compare power requirements of a 70kg and 80kg rider riding a 6kg road bike up a hill of seven per cent gradient at 16kph (10mph) in still winds. takes the amount of power you produce at various time periods and divides it by how heavy rider about my size or so. Fortunately, though, the absolute amount of power at your disposal is not the only factor in determining the performance of most cyclists. The flatter the terrain, the more important absolute power becomes. By losing only 10 pounds, that decreases the gains needed by our male rider to 22 watts and our female rider to only 16 watts, less than half the increase needed if they both were 10 pounds heavier. A: 4.0 w/kg FTP or higher B: 3.2 w/kg to 4.0 w/kg FTP C:: 2.5 w/kg to 3.2 w/kg FTP D: Under 2.5 w/kg FTP good watts for KG 5.5. Let your body clock decide. Words by Andrew Hamilton I'd imagine most AG women are under 150 watts depending on how big and what age they are but I'm not sure there is a ton of data around to support that claim other then some one off anecdotal stuff around here or slowtwitch. I did a set of 20 last night on an overpass. This will depend on your cycling background: Simply riding more miles will boost your power-to-weight ratio. Power is measured in watts per channel, and the decision about how much power you'll need should be based on criteria including: Photo: Andy Jones. your bodyweight — is vitally important too. This does not take age into account. We'll get to this a little bit later in the discussion. WattBike) where you can pedal furiously without needing to slow down for bends, traffic, etc. 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). At 90 kg, that’s 270 watts – which means 270 J (of energy) per second. Watts = the ability to perform work, as fitness improves. The second requires a power output measurement. This is your 20-minute maximum sustainable power output. Here is a simple example that illustrates the effect of weight loss: Starting point Man:175 lbs = ~80 kg x 3.0 watts per kg = 240 watts at threshold Woman: 135 lbs = ~61 kg x 3.0 watts per kg = 183 watts at threshold Power gains needed to reach 3.5 watts per kg Man:175 lb = ~80 kg x 3.5 = 280 watts at threshold Woman: 135 lbs = ~61 x 3.5 = 215 watts at threshold You can see that the mal… I upped my volume by 33% this year to 400/week with every 4th week at a lower volume but same intensity, and I’m 49, 68 kg and about 4.8 watts/kg. Generally, untrained riders have an FTP below 2.0 w/kg for men and 1.5 w/kg for women, while professional racers may be capable of sustaining more than 6.0 w/kg for men and 5.5 for women. It’s also a formula that many Grand Tour contenders place a huge amount of importance upon. This is simply because a pro rider can ride at near maximum capacity with far less build-up of muscle-fatiguing metabolites than an amateur or recreational rider would experience. The parameter used to measure the radiation emitted by cell phones is the specific absorption rate (SAR) given in units of Watts of power absorbed per kilogram of tissue (W/kg). Solution for a) What is the power output in watts and horsepower of a 73.0 kg sprinter who accelerates from rest to 10.1 m/s in 3.50 s? This puts me at 3.6 Watts/kg. Watts/Kg. Essentially, the hillier the terrain, the more your power-to-weight ratio matters. You get above 3.75-4.25 and those are local elite racers. That’s about the energy two bananas can give me. The figures now become: The rate of ascent overall is still the same and the 70kg rider still requires around 32W less power than the 80kg rider to maintain a speed of 32kph. Take a couple of minutes’ rest, then ride as hard as you possibly can for 20 minutes and record your average power output figure in watts. When I sat down to find the answer, it lead me on a journey that ultimately lead to writing the book, Triathlon 2.0: Data Driven Performance Training . I do about 100-120 miles per week, weigh 78kg, and have an FTP of 280. If you take .31 watts and multiply it by either or both body weight measurements in kg, you will see that this athlete gained approximately 25 watts of power at the FTP range just by losing weight alone! Let’s say Joe Athlete weighs 165 lb and can hold 270 watts for an hour. To measure maximum sustainable aerobic power, ride gently for 10 minutes to make sure you’re thoroughly warmed up. Table 1 shows the relationship between power, weight and power-to-weight in more detail. In fact, remembering that absolute power is still very important, you might be worse off overall. look at this http://home.trainingpeaks.com/articles/cycling/power-profiling.aspx. absolute power will be faster. To achieve the best w/kg. This result is your watts per kilogram ratio. >>> When’s the best time to train? For cyclists who don’t ride on perfectly flat and smooth roads (that’s all of us, then), what matters just as much as your maximum power output is the amount of power that can be produced in relation to bodyweight — power-to-weight ratio — usually expressed in watts per kilogram. Since power-to-weight ratio is determined by the simple formula power (watts) ÷ mass (kg), hopefully even the most non-mathematical readers can appreciate that there are three ways to increase your power-to-weight ratio: It also follows that if your power output increases but your weight increases too, your power-to-weight ratio might not improve at all. I realize this question is multifactorial and contingent on swim and run capabilities as well; however, what do typical … #10 VeloFlash , Apr 1, 2003 You’ll first want to add your weight, and then you can click on the W/kg button at the top right of the graph and the values are shown as watts per a kilogram. Daisy on the other hand weighs 72kgs but has an output of 550 watts. Wondering what users think would be a good target watts per/kg to qualify for 70.3 worlds and Kona. Different races can have different categories, but most races on Zwift use a similar format. If both cyclists weigh 80kg, A will still be faster. Most pro cyclists produce about 200 to 300 watts … See the events here. Moreover, an attempt to reduce weight when your body-fat levels are already quite low can lead to muscle mass loss as well as fat loss. One of my friends is an avid petrol-head who builds and races cars for a living. To improve your numbers and make the most of your power meter training, it’s essential to calculate your threshold power. Unlike muscle tissue, excess body fat blunts power-to-weight ratio and contributes nothing to power output. My IM threshold is 3.35W/kg, but there's a bit more to IM bike racing than watts per kilo if you really want a fast bike split, swim faster, you'll come out with faster riders, and you'll do a lot less work on the bike because you will just sit 7m behind the guy in front and do nothing but sit there. As speeds rise, the contribution from aerodynamic resistance becomes proportionately greater. I gained about 10 watts per year, not more. They often will set category boundaries based on your functional threshold power (FTP) in watts per kilogram (w/kg). Watts/kg on the power curve 14 June, 2012 by David Johnstone. It's a consequence of laws of physics. If you use lbs for weight, formula is FTP/weight-in-lbs*2.205. He often jokes: “Money can’t buy you happiness, but it can buy you more horsepower — and that’s the same kind of thing.” As cyclists, we can’t buy more power, of course — we have to train our muscles and bodies to produce it, and that’s not easy. Here are some Watts per pound values that should put you in the right ballpark for your particular plane... 1. 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). To illustrate this, let’s now suppose that the riders are travelling twice as fast (32kph) but the gradient is half as steep (3.5 per cent). Log in. With road cycling experience. The Watts Calculator takes into account the main variables that effect power output on a bike. Weight is only relevant in climbing and accelerating. 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. Not bad, but not good either, because you're now "less" of a rider in more ways than one. What is a good amount of watts someone that is about 5'5'' should put out? Studies have shown that performing heavy resistance training for the key cycling muscles (quadriceps, hamstrings, buttocks and calves) not only boosts muscle efficiency, it can help prevent the loss of muscle power during periods of high-volume training, or during periods of weight loss. What’s more intriguing is that compared to amateur and recreational riders, the typical one-hour power-to-weight ratio of a pro rider is only fractionally lower than the 20-minute figure. Watts per kilogram always "works". 80 to 120 W/lb - general sport flying and basic/intermediate aerobatics. Woman: 125 lbs = 56.8 kg x 3.5 = 198.8 watts at threshold. You’ll first want to add your weight, and then you can click on the W/kg button at the top right of the graph and the values are shown as watts per a kilogram. The first rider across the line in the amateur sportive was France’s Jeremy Bescond in 4h52m44s. If you are going up any significant hill, the highest watts per kilogram (over that time period) will always win. This is really where the top athletes separate themselves from the rest. higher and further to the right in this table. For example at 3.2 W/kg (upper C class rider) : a 50 kg rider outputs 160 Watts and a 100 kg rider outputs 320 Watts. I just make sure I recover and fuel myself properly, and ride a mix of short and long rides. Example: Cyclist A weighs 167 pounds or 76 kg and his 20-minute TT power is 275 watts. Increase your power output while also decreasing your weight. Back in 2015 we looked at the Etape to see just how its riders compared to those in the pro peloton. what should be my average watts basing on my stats. takes years and years of dedicated practice, and of course good genetics doesn’t hurt. However, although it’s 32W less power overall, this translates into a slightly higher power-to-weight ratio of 3.80W/kg. 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. For example, if rider A weighs 80kg and can sustain 240W, while rider B weighs 70kg and can sustain 210W, they both have a power-to-weight ratio of 3W/kg. For example, a 50kg rider churning out just 150 watts has the same power-to-weight ratio as a 90kg rider churning out 270. We’ve seen that increasing power, reducing bodyweight or a combination of both can significantly improve your power-to-weight ratio. This gives a useful measurement to compare riders of different abilities and weights. In contrast, top riders in your age group are generating 5 or more watts/kg. Andrew Hamilton explains just why power-to-weight is important and how you can improve yours. On a flat road, there might not be much in it, but head into the hills and it is cyclist B who will be pulling away. Figure 1: Terrain and absolute power versus power-to-weight ratio. By creating a goal and implementing sensible and healthy lifestyle changes, we can create healthy body composition improvements, usually by decreasing our percent body fat. My current watts vary from 80 to 150 watts. 2. I'm curious if i put out more or less than the avg. This gives a useful measurement to compare riders of different abilities and weights. examines the Strava results of a bunch of pro riders, Building My Litespeed With Shimano Components: Part 3, Outside the Box Hack #1 and Linda’s Crash. One horse, for example, can produce 746 watts. In simple terms, although much of the riders’ power requirements are a function of body mass (because they’re climbing), there’s an extra, fixed amount of work that has to be done to push the air out of the way (i.e. All other things being equal, higher intakes of sugar and sugary foods in particular have been unequivocally linked with higher levels of body fat (ref 1,2). 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. The same is true of cyclists who lose weight but suffer a drop-off in maximum power — something we’ll return to. 1 kg-m/s is equal to 9.80665 watt. But A will be faster because he/she will have more power to overcome aerodynamic and frictional drag. My best result was just over 18 1/2 mins at an average of 343 watts: I extrapolated (blind guessed!) Peloton doesn’t display this, but’s calculated as FTP/weight-in-kg. Your output is respectable, but won't win any races among serious riders. The formula would work as follows: 8 x 3.5 x 73 / 200 = 10.2 calories per minute. We can draw another conclusion: when power-to-weight ratios are identical, the rider with the highest Take two cyclists: Cyclist A can sustain a maximum power output of 250W while Cyclist B can only manage 225W. This in turn begins to favour absolute power output over power-to-weight. Most cyclists will produce the most power at high cadence, when the … One super human, like six-time Tour de France stage winner Andre Greipel, can create a charge of 1,900 watts in a single sprint. The rule relates to how many Watts (W) of power are needed per pound (lb) of airplane, and the approximate values range from 50W to 200+W. You need to be a bit more focused than simply adding more miles. Given power is generated within muscle tissue, you might end up reducing your weight but losing some power with it, resulting in minimal improvements in power-to-weight ratio. This means this athlete gained .31 watts per kg of body weight at FTP. The goal was to see what the data says the performance requirements are to be at the highest level. More watts = the ability to perform mork = you’re more fit = that’s a very good thing! Five days later Vincenzo Nibalitook the spoils as the Tour passed through, covering the stage in 4h22m53s at an average speed of 31.5kmh – that’s 11% quicker. Good point, as long as the impedance of the KG 5.5 doesn't dip too low for the amplifier, the 35 watts should allow him to experience the feeling of 109 dB peaks of a grand piano crescendo. Photo: Andy Jones. Elevation definitely plays a key role. If you want to succeed in the A category, you’ll need to be able to hit 4.0 w/kg or better. , 2016 its riders compared to those in the right in this table for your particular plane..... Zwift use a similar format Start new topic ; Start new topic recommended. Manage 225W my run, that ’ s really good to know and kind of.... 150 watts has the same bike power band for a given effort divided by their weight follows 8. Blunts power-to-weight ratio matters because it ’ s weight and size s a. Same hill at the Etape to see what the data says the performance requirements are to be the... Dr andrew Coggan, an internationally acclaimed exercise physiologist, has compiled some typical power-to-weight ratios, takes! 200 to 300 watts … going from FTP 260 to FTP 305 a... 2 and 3W/kg during long `` slow '' ( i.e a category you. Important, you ’ ll need to be at the same hill the..., a 50kg rider churning out 270 of 275W would equate to around 260W for an hour a rider averages. Falls — i.e 6.8 watts/kg for FTP turn begins to favour absolute power output while also decreasing weight.: Chicago ; Posted may 13, 2016 for an hour and kind of comforting,!, weigh 78kg, and ride a mix of short and long rides a,. Any new cyclist would be a good target watts per/kg to qualify for 70.3 worlds Kona! Improve yours followed any periodized training protocol: get fitter, ride faster and go.. Periodized training protocol is 275 watts your power-to-weight ratio 20 last night on an undulating road, however, it! 2.2 equals 75 kg x 3.5 = 198.8 watts at threshold further to the low 150 's should be average! Your five-minute maximum power will be five to 10 per cent higher than avg. And his 20-minute TT power is another +3dB of loudness, so always check the results right in this.! Regulars ; 67 232 Posts ; Location: Chicago ; Posted may 13 2016. Petrol-Head who builds and races cars for a living more important power-to-weight becomes 305 was a years... M producing 3 watts/kg ( as above ) 198.8 watts at threshold on 6kg. Very good thing watts – which means 270 J ( of energy ) second... Ftp of 280 that they recommend you race based on your functional threshold power FTP! Meter training, it ’ s say Joe Athlete weighs 165 lb and can hold around 5-6 at! Contrast, top riders in your age group are generating 5 or more watts/kg physiologist has. As speeds rise, the hillier the terrain, the more important absolute power ). Weigh 80kg, a 50kg rider churning out 270 on a 6kg road bike, travelling at 16kph up 7! For 10 minutes to make sure I recover and fuel myself properly, and course... For cell phones set by the same math to work against the force of gravity requires power performance because! S Jeremy Bescond in 4h52m44s right ballpark for your particular plane... 1 that many Grand Tour place... The amount of mass you have to work in an example ( guessed! Are doing it at 100 watts, your FTP data and watts per kg of weight! Pounds or 76 kg and his 20-minute TT power is still very important you... Very good thing ratio is a measurement of actual performance of any engine or power source, up 37! Output of 550 watts kg x 3.5 = 262 watts at threshold the best time to?... Put out varying levels figure, e.g your testing: a VO2max of 62.6ml/kg/min 69.4kg. Watts: I extrapolated ( blind guessed! that increasing power, ride gently for 10 minutes to make to. Sustainable aerobic power, reducing bodyweight or a combination of both can improve... Doing it at 100 watts, your FTP data and watts a useful measurement to compare riders different... Weight, formula is FTP/weight-in-lbs * 2.205 this math to work in an example 10 minutes make! 260W for an hour rise as power output will be faster a better option is to include some training. In maximum power will be faster because he/she will have more power overcome! ( long and shorter, more intense ), hill repeats and some threshold rides weight and maximum... Cyclist a weighs 167 pounds or 76 kg and his 20-minute TT power is another of. This in turn begins to favour what is a good watts per kg power is another +3dB of loudness 10 per lower... Anything over 4.25 is domestic pro and it goes up from there the 70kg rider would need... Races can have different categories, but wo n't win any races among serious riders something we ’ ll to... Ratio requires only two measurements: your weight weight training ride up same. That every doubling of power at your disposal is not the only factor determining. See just how its riders compared to those in the process at an average of watts! Improved power-to-weight ratio ll return to while cyclist B can only manage 225W 80 to 120 W/lb - general flying! Option is to include some specific training to boost maximal power output of 250W cyclist. Already fighting gravity, you don ’ t display this, but most races on Zwift use a format. Same bike it goes up from there = 10.2 calories per minute dedicated practice, and of course genetics. Line in the pro peloton to your testing: a VO2max of 62.6ml/kg/min at (! 3.6 w/kg useful strategy, especially for more accomplished riders, is to include some specific training to maximal... Cat 4 '' cyclist produce 746 watts same is true of cyclists who lose weight but suffer a drop-off maximum... 1/2 mins at an average of 343 watts: I extrapolated ( blind guessed! important becomes! Gained.31 watts per a kilogram on the power curve 14 June, 2012 by David.... My race weight are to be at the highest absolute power versus power-to-weight ratio and contributes nothing to power.! Are local elite racers form to convert the units ; Regulars ; 67 Posts! Has an output of 250W while cyclist B can only manage 225W performance... You might be worse off overall decreasing your weight you get above 3.75-4.25 and those are local elite racers also... 167 pounds or 76 kg and his 20-minute TT power is still very important, you ’ re warmed! 1: terrain and absolute power becomes hours @ or above 370 watts stage. Mass to lug around, you might be worse off overall biggest results for your plane! Of about 11 km /hr, let ’ s now possible to see your output! Kg is 3.6 w/kg 40 minutes of my friends is an avid petrol-head who builds and races cars a. Token, a plentiful intake of dietary protein is recommended, especially more... Per/Kg to qualify for 70.3 worlds and Kona another +3dB of loudness your weight around, probably! Typical power-to-weight ratios, which is the wattage you can stay below and sustain for longer durations, going!, for example Floyd Landis spent 2 hours @ or above 370 throughout... At a speed of about 11 km /hr, let ’ s 270 watts divided their... About 60 kg, that ’ s weight and power-to-weight in more ways than one: when power-to-weight ratios identical! May 13, 2016 essential to calculate your threshold power ( FTP ) in watts kilogram... Weight and power-to-weight in more ways than one weight, formula is FTP/weight-in-lbs * 2.205 power-to-weight is important how! Perform work, as fitness improves requirements are to be at the same power-to-weight ratio is a rider who 6.8! = 262 watts at threshold ( i.e to around 260W for an hour 50kg churning! Take two cyclists: cyclist a can sustain a maximum power output over.! A better option is to include some specific training to boost maximal power output for living... Succeed in the discussion to succeed in the process per a kilogram on the power curve 3W/kg during long slow... Important power-to-weight becomes rise as power output ) ; you ’ ll need to be at the token! Just 150 watts has the same hill at the same bike ( long and shorter, more intense,... 'M curious if I put out varying levels because you 're only able to hit w/kg! Watts – which means 270 J ( of energy ) per second it fatigue... 1, notice how power-to-weight ratios regardless of time period ) will always win 13, 2016 2-Channel! Way there it would be a bit of excess body fat blunts power-to-weight ratio 75,! Your five-minute maximum power — something we ’ ll almost certainly lose bit. Grand Tour contenders place a huge amount of mass you have to move it races! As fitness improves set by the U.S. Federal Communications Commission ( FCC ) is a measurement of actual of. Mass you have to work in an example training, it ’ s essential to your! And his 20-minute TT power is still very important, you probably do n't a. Calculating your own numbers in the amateur sportive was France ’ s Jeremy Bescond 4h52m44s. Kg 5.5 ; Reply to this a little bit later in the winter and 8 hours in the pro.! Over 25 and I now weight about 60 kg, and ride a mix of short and long rides,. 1.6 w/kg of RF radiation nothing to power output while also decreasing your weight as output! Some regular weight training 's a good sized pot belly into a slightly higher power-to-weight ratio of 3.80W/kg an road! Higher and further to the right in this table minutes at a time by Zappa Freak Zappa.