Cycling Power Calculator
Calculate the power output required for cycling based on your weight, speed, gradient, and riding position. Get FTP estimates and personalized training zones.
Calculate Your Results
Enter your measurements below to calculate your results
Positive for uphill, negative for downhill, 0 for flat
Positive for headwind, negative for tailwind
Cycling Power FAQ
Common questions and answers
What is cycling power and why does it matter?
Cycling power (measured in watts) is the rate of energy transfer from your legs to the pedals. It's the most objective measure of cycling performance, unaffected by wind, terrain, or drafting. Power meters help you train precisely, pace efforts correctly, and track fitness improvements over time.
What is FTP and how is it used?
FTP (Functional Threshold Power) is the maximum power you can sustain for approximately one hour. It's the cornerstone of power-based training, used to set training zones. Elite cyclists have FTPs of 350-450W, while recreational riders typically range from 150-250W. FTP improves with consistent structured training.
What's a good watts per kilogram ratio?
Watts per kilogram (W/kg) is crucial for climbing. Recreational riders: 2-3 W/kg. Competitive amateurs: 3.5-4.5 W/kg. Elite amateurs: 4.5-5.5 W/kg. Professional cyclists: 5.5-6.5+ W/kg. Tour de France climbers can sustain 6+ W/kg for extended periods.
How accurate is this power calculator?
This calculator provides estimates based on physics equations accounting for rolling resistance, climbing resistance, and aerodynamic drag. Real-world power can vary ±10-15% due to factors like road surface, tire pressure, wind gusts, and rider position. For precise measurements, use a power meter.
How do I improve my cycling power?
Improve power through: 1) Structured intervals (sweet spot, threshold, VO2max), 2) Consistent volume and progressive overload, 3) Strength training for legs and core, 4) Proper nutrition and recovery, 5) Weight management (improving W/kg), 6) Pedaling technique and efficiency. Expect 10-30W gains per year with good training.
What are power zones and how do I use them?
Power zones are training intensity ranges based on FTP. Zone 1-2: recovery and endurance. Zone 3: tempo. Zone 4: threshold (sweet spot training). Zone 5: VO2max. Zone 6-7: anaerobic and sprints. Most training should be in zones 2-3 (base) and zone 4 (intensity), following an 80/20 polarized approach.