In endurance sports, it is not only the absolute performance that counts, but above all the efficiency with which this performance is achieved in relation to body weight.
The indicator watts per kilogram (watt/kg) at the threshold is one of the most important metrics for objectively evaluating one's own performance level - be it in cycling, running or rowing.
By Björn Kafka 2 minutes read time
Published: January 14, 2025 | Updated: June 22, 2026
The threshold, also called functional threshold power (FTP ), describes the highest power output that can be sustained over a period of approximately one hour without fatigue setting in. Watts/kg relates this power output to body weight and provides a number that allows different athletes to compare.
Example:
Two cyclists have an FTP of 300 watts.
Despite the same absolute power, athlete A is more efficient because he produces more power per kilogram of body weight.
| Watt/kg at threshold | Level (cyclists) |
|---|---|
| < 2.5 | beginner |
| 2.5–3.5 | recreational athlete |
| 3.5–4.5 | Ambitious amateur |
| 4.5–5.5 | Semi-professional |
| > 5.5 | elite |
This table varies depending on the sport, gender and age, but provides a rough guide.
Although watts/kg is a key metric in endurance sports, it shouldn't be viewed in isolation. Factors such as mental strength, technique, and race tactics are equally crucial to success. Nevertheless, the number provides a clear guide to assessing your own performance level and making targeted progress.
Invest in your training, maintain a balanced diet, and monitor how your watts/kg develop over time – progress is the best motivation!
Power-to-Weight Calculator
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