Cycling Power Calculator
Rider + Bike Weight (kg)
Speed (km/h)
Gradient (%)
Cycling power output (watts) determines training intensity zones. Power is more objective than heart rate because it responds instantly to effort — HR lags and is affected by heat, fatigue, and caffeine.
- 1Power (W) = Force (N) × velocity (m/s)
- 2FTP (Functional Threshold Power): max power sustainable for ~1 hour
- 3Training zones are % of FTP
- 4Power-to-weight ratio (W/kg) determines climbing ability
FTP = 250W, weight 70 kg=Power-to-weight = 250/70 = 3.57 W/kg — Category 4 racer level
| Zone | % FTP | Benefit |
|---|---|---|
| Zone 1 (Active recovery) | < 55% | Recovery |
| Zone 2 (Endurance) | 56–75% | Aerobic base |
| Zone 3 (Tempo) | 76–90% | Sustained effort |
| Zone 4 (Lactate threshold) | 91–105% | Race pace |
| Zone 5 (VO2max) | 106–120% | Max aerobic power |
References
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