Power up
From strength to strength

Did you know that power-to-weight ratio (PWR) is one of the most accurate ways to measure your strength and fitness progress in cycling? The PWR statistic reflects a cyclist's power output, relative to their body weight.

Generally speaking, 1.5 w/kg – 2.0 w/kg is the PWR of an untrained rider, while a professional rider will be anywhere from 5.5 w/kg to 6.0 w/kg (or higher). To determine what your PWR is, you need to do a Functional Threshold Power (FTP) test.

FTP test for me

Try these PWR specific intervals

Try 3 x 15-minute intervals with 8 minutes of active recovery (easy gear, high cadence spinning) in between. These should be done at 80 – 90% of your FTP. If you don’t know your FTP and don’t have a power meter, do these as low-torque intervals (very heavy gear that you can just turn over without standing).

Improve my PWR

Measure your progress

Make sure that your training is structured to increase both your FTP and your PWR. Let us help you.