Use this simple and free calculator to find out your cycling fitness by using your best 20min average power with your weight. Get estimated threshold power, and ultimately your cycling level with explanation.
FTP Calculator
Weight: 70kg
Power: 250W
Cycling Fitness Levels Explanation
World Class ≥ 5.8 W/kg for males, ≥ 5.1 W/kg for females
Cyclists at this level are the best of the best, with the potential to win the most prestigious races, including Grand Tours like the Tour de France and Classics. These athletes exhibit extraordinary physical and mental endurance, excelling in various terrains and race conditions. They are capable of sustained high power outputs over long periods and have optimized their training, nutrition, and recovery to achieve peak performance.
Exceptional 5.3 - 5.8 W/kg for males, 4.6 - 5.1 W/kg for females
These cyclists are professional athletes often seen as domestiques in major races, supporting their team leaders in Grand Tours and Classics. They are also capable of winning Pro-continental races. Their training is highly structured, and they maintain high fitness levels year-round, focusing on power, endurance, and race.
Excellent - A Grade / Cat 1 4.7 - 5.3 W/kg for males, 4.1 - 4.6 W/kg for females
A very competitive athlete who races Cat 1/2 on the road and can win your age group in a regional triathlon or large gran fondo. You’re at the front of the pack during your weekly group rides and you thrive off of big days with tons of climbing. Young aspiring professional cyclists also belong to this category. This level contains also some pro-continental professionals, participating in some of the most famous classics.
Typical number of weekly rides: 5+ Current average weekly distance: 260km + Average feet in elevation you’re comfortable doing in one ride: 6000+ Distance you’re capable of riding in one day: 170km+Average speed on a typical ride: 28–36 km/h
Very Good - B Grade / Cat 2 4.1 - 4.7 W/kg for males, 3.5 - 4.1 W/kg for females
These athletes are competitive amateurs who race in Cat 2/3 events and regularly podium in local triathlons or gran fondos. They ride with fast-paced groups and are adept at handling technical descents and climbs. Their training includes structured workouts focusing on improving endurance and speed
Typical number of weekly rides: 4 Current average weekly distance: 200km Distance you’re capable of riding in one day: 150km Average speed on a typical ride: 25–29 km/h Zwift racing category: A
Good - C Grade / Cat 3 3.5 - 4.1 W/kg for males, 3.0 - 3.5 W/kg for females
Cyclists in this category are competitive at the amateur level, participating in Cat 2/3 races and performing well in local events. They often ride 3-4 times per week, focusing on building endurance and technical skills. They are comfortable with various cycling challenges and enjoy pushing their limits during group rides.
Typical number of weekly rides: 3-4 Current average weekly distance: 180km Average speed on a typical ride: 24–28 km/h Zwift racing category: B and A
Moderate - D Grade/ Cat 4 2.9 - 3.5 W/kg for males, 2.8 - 3.0 W/kg for females
Casual amateur athletes who participate in occasional bike races or triathlons. They enjoy long rides and exploring new destinations by bike. Typically riding 3 times per week, they balance their cycling with other activities and ride mainly for enjoyment and general fitness rather than competition
Typical number of weekly rides: 3 Current average weekly distance: 160km Distance you’re capable of riding in one day: 160km Average speed on a typical ride: 23–27 km/h Zwift racing category: C
Fair 2.3 - 2.9 W/kg for males, 2.5 - 2.8 W/kg for females
These cyclists ride primarily for fitness and enjoyment, participating in social rides or local events without a competitive focus. They may ride 1-2 times per week and enjoy the social aspects of cycling as well as the health benefits it provides
Typical number of weekly rides: 1 Current average weekly km: 35 Distance you’re capable of riding in one day: 70km Average speed on a typical ride: 16–25 km/h Zwift racing category: D
Novice 2 1.7 - 2.3 W/kg for males, 1.9 - 2.5 W/kg for females
Leisurely riders who enjoy sightseeing and are most comfortable on bike paths. They cycle mainly for pleasure and may use their bikes for commuting or short recreational rides. Their riding is less structured, and they focus on the enjoyment of the activity rather than improving performance
Novice 1 1.3 - 1.7 W/kg for males, 1.3 - 1.9 W/kg for females
Beginners who are new to cycling or ride occasionally. They might use a bike for short commutes or recreational purposes. These cyclists do not engage in structured training and are in the early stages of developing their cycling skills and fitness
