What Is A Good FTP For A Triathlete?

What is a good FTP to weight ratio?

Power-to-weight ratios vary across a wide spectrum.

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..

Why is my cycling FTP so low?

Rest intervals are too easy This is the most common problem for cyclists who are new to power-based training. Due to inexperience, their FTP is low, and it is noticed in subsequent super-tempo interval workouts.

How can I increase my FTP power?

3 Workouts to Raise Your Functional Threshold PowerIncrease the duration of your weekend group rides. You need to go over 4 hours to really stress your cardiovascular and muscular system. … During the week you should do 3 days of solid FTP intervals (91-105% of your FTP). … Try to be rested between sessions in order to maximize the benefits of FTP work.

What is the average FTP of a 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.

What was Lance Armstrong’s FTP?

Lance Armstrong said he used to be able to average 495 watts for 30-40 minutes.

How quickly can FTP increase?

In many cases, I recommend adding 2-3 recovery weeks spaced throughout this time. So for most athletes coming off a period of reduced or less focused training, it takes around 10 weeks to begin to see FTP gains.

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. Top pro’s can maintain 80% of their FTP because they are only racing for around 8-hours.

How many watts is 20 mph?

Cycling PowerSpeed – kmh (mph)Power (watts)Increase in power needed to increase speed by 2.5kmh20 (12.5)7522.5 (14)952025 (15.6)1202527.5 (17.2)148285 more rows

How accurate is strava Watts?

Strava estimates that my average power for the ride was 218 watts. Using the power meter, both Strava and Golden Cheetah say that the average was 225 watts. That’s an error of 3.1%. Not too shabby!

Is 3.5 watts per kilo good?

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. … Power-to-weight ratio matters because it’s a great predictor of performance.

How do I estimate my FTP?

You can estimate FTP with your best recent 20-minute power value (either from a dedicated 20-minute test or a sufficiently hard 20-minute effort from a race or workout). Multiply that value by 95% to get your FTP. You can also estimate FTP from a recent best 45-60 minute power output.

What’s a good 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).

What is a good average FTP?

The article claims that a typical fit cyclist might be able to crank out 250 to 300 watts as an average for a 20 minute FTP (functional threshold point) test, while the pros usually average 400 watts.

Is an FTP of 270 good?

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

Is 200 watts good cycling?

Most pro cyclists produce about 200 to 300 watts on average during a four-hour tour stage. The recreational rider, on the other hand, might be only able to sustain this wattage during a 45-minute or hour-long spin class. … “That’s what’s great about wattage.

Is 200 watt FTP good?

A 200 Watt FTP is bottom 10% of cyclist!?! That sounds about right, minus 1 word- 200 is the bottom 10% of COMPETITIVE cyclists. If you’re doing structured training, or even just riding hard 4+ days per week, most people will get over 200 without much trouble. … It’s the stated FTP of cyclists who use that application.

What is a good FTP?

How ‘good’ is your FTP?World Class ProCat 4 and 5Male5.6 – 6.4 w/kg2.4 – 3.6 w/kgFemale5.3 – 5.6 w/kg2.0 – 3.1 w/kg

Is 4 watts per kg good?

So it is that many club level cyclists have the goal of being able to achieve a functional threshold power (FTP) of 4W/kg. … However, 4W/kg is still better than most club level cyclists, and is literally lapping everyone on the couch. So it’s a great goal to target.

Is 100 watts cycling good?

Wattage goals will vary from person to person. … 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.

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.

Is Zwift FTP accurate?

The power meter in the kickr, paired with the way Zwift administers ftp tests is reasonably accurate (within 1-3%). You can expect to feel good at the start of an FTP test, and NOT so good at the end of it.

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