Cycling Power Calculator

Calculate power output for training based on speed, gradient, weight, and conditions

Weight

kg
kg
Total Weight:84.0 kg (185.2 lbs)

Speed

km/h

Gradient / Slope

%

Positive = uphill, Negative = downhill

Wind Speed (Optional)

km/h

Positive = headwind, Negative = tailwind

Power Output

Total Power Required
152watts
Power-to-Weight Ratio
2.03W/kg
Beginner level
Calories Burned
524274cal/hour
Estimated FTP
169watts

Assumes current effort is ~90% of FTP

Power Breakdown

Rolling Resistance35 W
Gravity (Climbing)--
Aerodynamic Drag117 W

FTP Power Zones

Z1 - Recovery
0-93 W

Active recovery

Z2 - Endurance
95-127 W

Base training

Z3 - Tempo
128-152 W

Aerobic capacity

Z4 - Threshold
154-177 W

Lactate threshold

Z5 - VO2max
179-203 W

Maximal aerobic

Z6 - Anaerobic
204-254 W

Neuromuscular power

Pro Cyclist Benchmarks

World Tour Pro5.8-6.5 W/kg
Pro Continental5.2-5.8 W/kg
Elite Amateur4.5-5.2 W/kg
Strong Amateur4-4.5 W/kg
Club Cyclist3.2-4 W/kg
Recreational2.5-3.2 W/kg
Beginner1.5-2.5 W/kg

Note

This calculator provides estimates based on physics equations. Actual power output varies based on many factors including rider position, tire pressure, road surface, and air density. For accurate training, use a power meter.