What Is A Decent FTP Score?

Why is Zwift so hard?

Riding on Zwift can feel more difficult for 3 reasons mainly: the human body becomes less efficient at cooling itself, your motivation dwindles due to not having the wind in your hair and the road moving underneath you, and overcoming the resistance of a trainer is very different compared to overcoming the resistance ….

What is a good FTP for a triathlete?

An FTP of 340 to 360 watts is typical for the top male riders. It is important to note that FTP in relation to the athlete’s weight is the best way to compare any two riders.

What should my watts per kg be?

To work out your power-to-weight ratio figure, simply divide your maximum power output (in watts) by your body mass in kilograms (kg). 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). >>>

How accurate is strava Watts?

Given measured power data, Strava said that my average power for the whole ride was 164 watts and produced a total of 1,233 kilojoules of energy. Without direct measurements, Strava estimated that my average power was 177 watts and total energy production was 1,328 kilojoules. That’s an overall power error of 7.9%.

What is a good FTP Zwift?

Here are the categories that they recommend you race based on your FTP data and watts per kilogram. 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. If you want to succeed in the A category, you’ll need to be able to hit 4.0 w/kg or better.

How much can I improve my FTP?

To improve performance on long climbs, do efforts at 100-110 percent of FTP on a sustained climb. Ideally, the power for the efforts should be the maximum power that can be sustained for each interval in the set, without dropping power from the first effort to the last.

What is a respectable FTP?

Average recreational cyclists would be about 2.5-3.0 Watts/Kg for FTP. People who race regularly may be 3.0-3.75. You get above 3.75-4.25 and those are local elite racers. Anything over 4.25 is domestic pro and it goes up from there.

What is the 75 rule in cycling?

The 75-percent rule states that during a given training week, at least 75 percent of your miles (or time) should be at or below 75 percent of your maximum heart rate (MHR).

Does FTP decline with age?

95% of 20 minute max power seems to be a good estimate of FTP. I ride with guys in their 60’s who are still improving. Of course, if you’ve been racing bikes for 40 years and training hard and smart, it does go down as you age all other things being equal. … One of the guys I ride with is 70 and his FTP is over 300.

What is the average FTP of a pro cyclist?

Men’s pro pelotonRiderFTP (w)W/KGBradley Wiggins4405.30Tom Dumoulin4316.25Ben Swift4306.14Tejay van Garderen4255.9075 more rows•Apr 17, 2020

Is FTP too low?

If you can sustain 40 minutes at FTP with minimal rest and don’t feel thoroughly challenged, at least eager for recovery during the final minute or two of each effort, then chances are your FTP is too low.

What is a good FTP for Ironman?

Research shows that Ironman bike race pace should be 65-80% of your FTP. The faster you are, the higher the percentage you should aim for.

What is a good wattage for spinning?

Wattage goals will vary from person to person. No exact watt number is appropriate for all riders. Generally speaking, a beginner cyclist may average around 75–100 watts in a 1-hour workout. A fit participant will average more than 100 watts, and pro cyclists can reach 400 watts per hour.

What was Lance Armstrong’s FTP?

The disgraced cyclist who had his seven Tour de France titles stripped rode 115 miles in 5 hours and 52 minutes, averaging 31.5 kph (19.6mph) and climbing 1579m (5182ft) over the rolling roads west of Austin. Armstrong wrote on Twitter, “6 hours/115 miles in miserable weather with @lawsoncraddock.

What is a good FTP improvement?

A ramp rate of 3-7 points per week is typically ideal. Sustain much less and an athlete often doesn’t have the training stimulus to improve. Sustain a higher ramp rate for a long period, and the athlete risks excessive fatigue and overtraining syndrome.

What is a good FTP for a beginner cyclist?

Overton says the average newer rider with some fitness will hover in the 2.0 range, while top cyclists in the world hover around 7.0. That number won’t affect your training at all, but it’s a good way to see how you compare to other riders.

How many watts is 20 mph?

Cycling PowerSpeed – kmh (mph)Power (watts)Increase in power needed to increase speed by 2.5kmh22.5 (14)952025 (15.6)1202527.5 (17.2)1482830 (18.7)180325 more rows

What is a good average wattage cycling?

about 200 to 300 wattsMost pro cyclists produce about 200 to 300 watts on average during a four-hour tour stage.

What is a good FTP for a female cyclist?

How ‘good’ is your FTP?World Class ProCat 1Male5.6 – 6.4 w/kg4.6 – 5.3 w/kgFemale5.3 – 5.6 w/kg4.0 – 4.6 w/kgMar 23, 2020

What is a good FTP in Watts?

FTP in watts for males There’s also a spike at 250W because it’s a nice round number that’s very close to the average FTP. 49% of people have an FTP below 260W. 44.3% of people have an FTP of 270W or more. 6.7% of people have an FTP between 260W and 270W.

What is a good cycling power to weight ratio?

This means you can generate 4.05 watts for every kilogram of body weight. A power to weight ratio of 4 to 4.5 is equivalent to a competitive Category 2 racer. A power to weight ratio of 5-6 would put you in the range of a Category 1 elite professional (according to Andy Coggan’s power profiling chart).