Are you a cyclist who wishes to improve cycling performance? You’ve definitely heard of Functional Threshold Power (FTP), a cycling fitness and performance indicator. So what exactly is FTP, and how can you figure out what FTP is appropriate for your age?
Understanding your FTP is essential to defining and achieving your goals, regardless of how skilled or inexperienced you are as a rider. Now let’s get going and learn what a good FTP is for your age!
Average FTP by Age For Beginner, Intermediate & Advanced Cyclists
Your body naturally changes as you get older, which may have an impact on how well you ride a bike and what your FTP is. However, how much does age really matter in FTP? Let’s examine the typical FTP for various age groups below:
Chart of Average FTP for Beginner Cyclists:
| Age Range | Male (W/kg) | Female (W/kg) |
| 20-24 | 1.6 – 2.2 | 1.0 – 1.5 |
| 25-29 | 1.8 – 2.5 | 1.2 – 1.8 |
| 30-34 | 1.9 – 2.6 | 1.3 – 1.9 |
| 35-39 | 1.8 – 2.5 | 1.2 – 1.8 |
| 40-44 | 1.6 – 2.2 | 1.0 – 1.5 |
| 45-49 | 1.5 – 2.1 | 1.0 – 1.4 |
| 50-54 | 1.4 – 2.0 | 0.9 – 1.3 |
| 55-59 | 1.3 – 1.9 | 0.8 – 1.2 |
| 60-64 | 1.2 – 1.8 | 0.7 – 1.1 |
| 65-69 | 1.1 – 1.7 | 0.6 – 1.0 |
| 70-74 | 1.0 – 1.6 | 0.5 – 0.9 |
| 75-79 | 0.9 – 1.5 | 0.4 – 0.8 |
Chart of Average FTP for Intermediate Cyclists:
| Age Range | Male (W/kg) | Female (W/kg) |
| 20-24 | 2.3 – 3.4 | 1.5 – 2.4 |
| 25-29 | 2.6 – 3.7 | 1.8 – 2.7 |
| 30-34 | 2.7 – 3.7 | 1.9 – 2.7 |
| 35-39 | 2.6 – 3.7 | 1.8 – 2.7 |
| 40-44 | 2.3 – 3.4 | 1.5 – 2.4 |
| 45-49 | 2.2 – 3.3 | 1.4 – 2.3 |
| 50-54 | 2.1 – 3.2 | 1.3 – 2.2 |
| 55-59 | 2.0 – 3.1 | 1.2 – 2.1 |
| 60-64 | 1.9 – 3.0 | 1.1 – 2.0 |
| 65-69 | 1.8 – 2.9 | 1.0 – 1.9 |
| 70-74 | 1.7 – 2.8 | 0.9 – 1.8 |
| 75-79 | 1.6 – 2.7 |
Chart of Average FTP for Advanced Cyclists:
| Age Range | Male (W/kg) | Female (W/kg) |
| 20-24 | 4.1 – 5.2 | 2.8 – 3.9 |
| 25-29 | 4.4 – 5.5 | 3.1 – 4.2 |
| 30-34 | 4.5 – 5.6 | 3.2 – 4.3 |
| 35-39 | 4.4 – 5.5 | 3.1 – 4.2 |
| 40-44 | 4.1 – 5.2 | 2.8 – 3.9 |
| 45-49 | 4.0 – 5.1 | 2.7 – 3.8 |
| 50-54 | 3.9 – 5.0 | 2.6 – 3.7 |
| 55-59 | 3.8 – 4.9 | 2.5 – 3.6 |
| 60-64 | 3.7 – 4.8 | 2.4 – 3.5 |
| 65-69 | 3.6 – 4.7 | 2.3 – 3.4 |
| 70-74 | 3.5 – 4.6 | 2.2 – 3.3 |
| 75-79 | 3.4 – 4.5 | 2.1 – 3.2 |
Note: They are average FTP values and individual FTP values can vary based on several factors like genetics, training history, cycling experience, and weight.Transition from beginner to intermediate and advanced levels should be gradual..
The Average FTP Based On Weight
Weight can significantly impact your cycling performance and FTP. Cyclists who maintain a healthy weight or have a higher power-to-weight ratio (watts per kilogram of body weight) will have a higher FTP.
Here’s a breakdown of average FTP values based on weight:
- For lightweight cyclists (less than 68 kg):
- Novice cyclists: 1.9-2.7 W/kg
- Intermediate cyclists: 2.8-3.7 W/kg
- Advanced cyclists: 3.8-4.7 W/kg
- Professional cyclists: 5.0+ W/kg
- For middleweight cyclists (68-82 kg):
- Novice cyclists: 1.6-2.3 W/kg
- Intermediate cyclists: 2.4-3.2 W/kg
- Advanced cyclists: 3.3-4.2 W/kg
- Professional cyclists: 4.5+ W/kg
- For heavyweight cyclists (over 82 kg):
- Novice cyclists: 1.3-1.9 W/kg
- Intermediate cyclists: 2.0-2.7 W/kg
- Advanced cyclists: 2.8-3.6 W/kg
- Professional cyclists: 4.0+ W/kg
These are only estimated averages, as FTP can vary greatly depending on several things. Also, it’s crucial to keep in mind that, even though weight is a factor in calculating FTP, relying only on it can result in an inadequate picture of a cyclist’s total performance. Training volume, intensity, nutrition, and mental toughness also affect cycling success.
How to Improve Your FTP
If you’re a beginner cyclist trying to boost your FTP, here are 5 ways to boost your power output and endurance:
- Start with a solid foundation: FTP improvement requires endurance training. Plan for 3–4 rides each week, starting with 30-45 minutes at low to moderate exertion and building to 60–90 minutes over 4-6 weeks.
- Incorporate interval training: HIIT can boost FTP. Interval training involves short, high-intensity exercises with prolonged recovery intervals. Start with 2-3 30-second intervals at maximal effort with 2-3 minutes of recovery, then progressively increase the duration and number of intervals.
- Concentrate on technique: Good cycling technique saves energy. Maintain an 80-100 RPM pace, clean pedal strokes, and good bike position.
- Increase your training volume: As you get more comfortable on the bike, add time or distance to your rides. Increase your weekly volume by 10–20% or ride an extra day.
- Rest and recovery: Adequate rest and recovery are critical for improving your FTP. To recover, rest and eat well. Rest and eat carbs and protein to recover.
FTP improvement takes time. Be patient and create a solid fitness base before trying to increase your FTP. Beginners can increase their FTP and cycling objectives with a concentrated training plan and perseverance.
Other Factors That Impact the FTP
Age and weight are key factors, but they are not the only ones. Your FTP may also be significantly affected by the following 7 factors:
- Genetics: Higher VO2 max is a crucial FTP factor. According to a study, genetic factors were responsible for around 50% of the variation in VO2 max.
- Training history: Long-term cyclists have higher FTPs than newbies. According to research, cyclists who have trained for more than five years have FTP values that are noticeably greater than those who have trained for less time.
- Training intensity: HIIT is one of the best techniques to boost FTP. According to a study of amateur cyclists, individuals who completed HIIT sessions improved their FTP much more than those who engaged in low-intensity, steady-state training.
- Rest and recuperation: Getting enough rest and recovery is essential for raising your FTP. According to studies, cyclists who put a priority on recovery and rest had greater FTP values than those who don’t.
- Equipment: Utilizing top-notch cycling gear will help you increase your FTP, such as a well-tuned bike, aerodynamic wheels, and a suitable power meter.
- Adequate diet and hydration are essential for sustaining your workouts and enhancing your FTP.
- Mental attention and motivation: Maintaining a high FTP requires mental focus and goal-setting. Research has shown that mental exercises like goal-setting and visualization can enhance FTP and cycling performance.
While age and weight unquestionably have a significant impact on your FTP, it’s crucial to take these other factors into account as well. You may improve your FTP and get closer to your goals by approaching your training and cycling performance holistically.
Conclusion
Finally, understanding your FTP is essential for any cyclist who wants to develop, regardless of age or experience. The tables represent the average FTP for different age groups and weight ranges, however these are simply suggestions, and numerous factors can affect individual FTP readings. Focus on endurance, interval training, technique, volume, rest, and recovery to enhance your FTP. By considering these factors and exercising consistently, you can reach your cycling goals and raise your FTP.