Are you a rider hoping to improve your cycling performance? If so, knowing your average biking watts might help you track your progress and make the most of your training plan.
We’ll take a deeper look at average biking watts and how they can change depending on a variety of circumstances in this article.
What are Watts in Biking?
Let’s quickly go over what “watts” means first. Watts are a unit used to measure power output, specifically how much work a cyclist is doing at any given time. In other words, the faster you can ride, the more power you’re generating and the more watts you produce.
You can optimize your training program and track progress by knowing your average bike wattage. You may set precise targets, modify your training schedule, and spot areas for development by keeping track of your average wattage.
Average Biking Watts by Rider Type
Your rider type can have a big impact on your average watts range. Beginners may produce 100-150 watts on average, while advanced or professional riders can generate 400-600+ watts.
However, it’s important to note that your rider type is not necessarily determined by your skill level or experience. Rather, it refers to your physiological makeup and natural athletic abilities. For example, some riders may have a higher natural threshold for producing power, which can translate to higher average watts regardless of their experience level.
Average Watts Range by Rider Type
| Rider Type | Average Watts Range |
| Beginner | 100-150 watts |
| Intermediate | 150-250 watts |
| Advanced | 250-400 watts |
| Professional | 400-600+ watts |
So what is a good average watts for cycling? The answer, of course, depends on a range of factors. A beginner cyclist who produces 100-150 watts on average may have a different goal than a professional cyclist who generates 400-600+ watts.
In general, a good average watts range for a recreational cyclist might be between 150-250 watts, while a competitive cyclist may aim for an average of 250-400 watts or more.
It’s important to remember, however, that average watts are just one piece of the puzzle when it comes to cycling performance. Other factors, such as endurance, speed, and technique, can also play a significant role in determining your overall performance on the bike.
Average Biking Watts by Discipline
The discipline of cycling you’re engaged in can also impact your average watts range. For example, road racers may produce 250-400 watts on average, while mountain bikers can generate 250-450 watts.
This is largely due to the differences in terrain and race strategy between different disciplines. Road races often involve long, sustained efforts at high speeds, while mountain bike races require short bursts of power to tackle steep hills and technical terrain.
Table : Average Watts Range by Discipline
| Discipline | Average Watts Range |
| Road Racing | 250-400 watts |
| Time Trial | 300-500 watts |
| Climbing | 350-550 watts |
| Sprinting | 800-1200+ watts |
| Triathlon | 200-300 watts |
| Cyclocross | 250-400 watts |
| Mountain Biking | 250-450 watts |
Average Biking Watts by Gender and Age
Gender and age are two additional factors that can impact your average biking watts. For example, male cyclists between 20-29 years old may produce 274-362 watts on average, while female cyclists in the same age range may generate 167-220 watts.
This is largely due to differences in muscle mass and hormonal profiles between genders, as well as the natural decline in muscle mass and strength that comes with aging.
See Table 3 for more information on average watts ranges by gender and age.
Table 3: Average Watts Range by Gender and Age
| Gender / Age Group | Average Watts Range |
| Male / 20-29 years | 274-362 watts |
| Male / 30-39 years | 259-345 watts |
| Male / 40-49 years | 244-328 watts |
| Male / 50-59 years | 229-312 watts |
| Female / 20-29 years | 167-220 watts |
| Female / 30-39 years | 157-209 watts |
| Female / 40-49 years | 147-197 watts |
| Female / 50-59 years | 138-186 watts |
It’s worth noting that these ranges are not set in stone, and individual variation can play a large role in determining a cyclist’s average watts. Factors such as body composition, training regimen, and injury history can all impact your average watts range, regardless of your gender or age.
Average Biking Watts by Body Weight
Your body weight can also impact your average biking watts. For instance, a rider weighing 75-85 kg may produce 210-260 watts on average, while a rider weighing 45-55 kg may generate 120-170 watts.
This is largely due to the fact that producing power on the bike requires both force and speed. Heavier riders may have an advantage when it comes to generating force, but lighter riders may be able to turn the pedals faster and produce power more efficiently.
Average Watts Range by Body Weight
| Body Weight (kg) | Average Watts Range |
| 45-55 | 120-170 watts |
| 55-65 | 150-200 watts |
| 65-75 | 180-230 watts |
| 75-85 | 210-260 watts |
| 85-95 | 240-290 watts |
| 95-105 | 270-320 watts |
Average Biking Watts by Duration
The duration of your ride or training session can also impact your average biking watts. For example, a 5-second sprint may require 800-1200+ watts, while a 4-hour endurance ride may require 175-300 watts.
This is largely due to differences in energy systems and muscle recruitment between different types of efforts. Short, high-intensity efforts rely heavily on the anaerobic energy system, while longer, lower-intensity efforts rely more on the aerobic energy system.
Average Watts Range by Duration
| Duration | Average Watts Range |
| 5 seconds | 800-1200+ watts |
| 1 minute | 400-600 watts |
| 5 minutes | 300-450 watts |
| 20 minutes | 250-400 watts |
| 1 hour | 200-350 watts |
| 4 hours | 175-300 watts |
Average Biking Watts by Training Zone
Understanding the training zones you’re working in can help you track and improve your average biking watts over time. Different training zones require different percentages of your functional threshold power (FTP) and can impact your average watts range.
For example, working in the recovery zone (less than 55% of your FTP) may produce average watts of less than 150 watts, while working in the anaerobic zone (more than 120% of your FTP) may result in average watts of more than 420 watts.
See table below for more on average watts ranges by training zone.
| Training Zone | Percentage of FTP | Average Watts Range |
| Recovery | <55% | <150 watts |
| Endurance | 55-75% | 150-220 watts |
| Tempo | 76-90% | 220-275 watts |
| Threshold | 91-105% | 275-350 watts |
| VO2 Max | 106-120% | 350-420 watts |
| Anaerobic | >120% | >420 watts |
Note: your training zones may vary depending on your personal fitness level and goals, as well as your overall training program. If you’re new to cycling or unsure about your training zones, consider working with a coach or experienced rider to develop a personalized training plan.
Conclusion
By understanding how different factors can impact your average biking watts, you can optimize your training program and track progress over time. Whether you’re a beginner or a professional, a road racer or a mountain biker, tracking your average watts can help you reach your goals and improve your performance on the bike.
Remember that your average watts are just one piece of the puzzle when it comes to cycling performance. Other factors, such as bike fit, nutrition, and recovery, can also play a significant role in determining your overall performance and results.
So get out there, track your watts, and have fun riding! And don’t forget to prioritize your health and well-being both on and off the bike. Happy cycling!