Quick Answer
Average FTP for trained male cyclists ranges from 250–300W (ages 18–35) down to 160–220W (ages 60+). In W/kg terms, 3.0–3.5 W/kg is solid for recreational men, 2.5–3.0 W/kg for women. FTP peaks in the late 20s to early 30s and declines 5–8% per decade — but training consistency matters far more than age.
Average FTP by Age — Men (Watts and W/kg)
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| Age Group | Beginner | Recreational | Trained | Competitive | Elite |
|---|---|---|---|---|---|
| 18–25 | 140–180W 1.8–2.3 W/kg | 200–250W 2.5–3.2 W/kg | 260–310W 3.3–4.0 W/kg | 310–360W 4.0–4.6 W/kg | 370W+ 4.8+ W/kg |
| 25–34 | 150–190W 1.9–2.4 W/kg | 210–260W 2.7–3.3 W/kg | 270–320W 3.4–4.1 W/kg | 320–370W 4.1–4.7 W/kg | 380W+ 4.9+ W/kg |
| 35–44 | 140–180W 1.8–2.3 W/kg | 195–245W 2.5–3.1 W/kg | 250–300W 3.2–3.9 W/kg | 300–350W 3.9–4.5 W/kg | 360W+ 4.6+ W/kg |
| 45–54 | 125–165W 1.6–2.1 W/kg | 175–225W 2.3–2.9 W/kg | 230–280W 3.0–3.6 W/kg | 280–330W 3.6–4.2 W/kg | 340W+ 4.4+ W/kg |
| 55–64 | 110–150W 1.4–1.9 W/kg | 160–210W 2.1–2.7 W/kg | 215–260W 2.8–3.4 W/kg | 260–310W 3.4–4.0 W/kg | 320W+ 4.1+ W/kg |
| 65+ | 90–130W 1.2–1.7 W/kg | 140–190W 1.8–2.5 W/kg | 195–240W 2.5–3.1 W/kg | 240–280W 3.1–3.6 W/kg | 290W+ 3.7+ W/kg |
Assumes ~75 kg body weight for W/kg calculations. Your actual W/kg will differ based on body weight — use our cycling power zone calculator for personalised zones.
Average FTP by Age — Women (Watts and W/kg)
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| Age Group | Beginner | Recreational | Trained | Competitive | Elite |
|---|---|---|---|---|---|
| 18–25 | 90–120W 1.4–1.9 W/kg | 130–170W 2.0–2.7 W/kg | 180–220W 2.8–3.4 W/kg | 220–260W 3.4–4.0 W/kg | 270W+ 4.2+ W/kg |
| 25–34 | 95–130W 1.5–2.0 W/kg | 140–180W 2.2–2.8 W/kg | 190–230W 3.0–3.6 W/kg | 230–270W 3.6–4.2 W/kg | 280W+ 4.3+ W/kg |
| 35–44 | 85–120W 1.3–1.9 W/kg | 130–170W 2.0–2.7 W/kg | 175–215W 2.7–3.4 W/kg | 215–255W 3.4–4.0 W/kg | 265W+ 4.1+ W/kg |
| 45–54 | 75–110W 1.2–1.7 W/kg | 115–155W 1.8–2.4 W/kg | 160–200W 2.5–3.1 W/kg | 200–240W 3.1–3.7 W/kg | 250W+ 3.9+ W/kg |
| 55+ | 65–95W 1.0–1.5 W/kg | 100–140W 1.6–2.2 W/kg | 145–185W 2.3–2.9 W/kg | 185–220W 2.9–3.5 W/kg | 230W+ 3.6+ W/kg |
Assumes ~62 kg body weight. W/kg is the more useful comparison between riders of different sizes.
Coggan FTP Categories (W/kg)
Dr. Andrew Coggan’s power-profiling table from “Training and Racing with a Power Meter” is the most widely referenced FTP classification. It categorises riders by W/kg regardless of age:
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| Category | Men (W/kg) | Women (W/kg) |
|---|---|---|
| Untrained | 1.5–2.0 | 1.2–1.6 |
| Fair | 2.0–2.5 | 1.6–2.0 |
| Moderate | 2.5–3.0 | 2.0–2.5 |
| Good | 3.0–3.5 | 2.5–3.0 |
| Very Good | 3.5–4.0 | 3.0–3.5 |
| Excellent | 4.0–4.5 | 3.5–4.0 |
| Exceptional | 4.5–5.0 | 4.0–4.5 |
| World Class | 5.0+ | 4.5+ |
Most recreational cyclists who train 3–4 times per week sit in the “Moderate” to “Good” range. Getting from “Good” to “Very Good” is where structured training makes the biggest difference.
Why FTP Changes With Age
FTP typically peaks between ages 25 and 35, then declines 5–8% per decade. Three factors drive this: VO2 max drops roughly 10% per decade after 30, muscle mass decreases (sarcopenia), and maximum heart rate falls by about 1 beat per year. The combined effect reduces the power your body can sustain at threshold.
But the decline is slower than most people assume — and highly dependent on training. A 50-year-old who trains consistently with structured intervals will typically have a higher FTP than a 30-year-old who rides casually. One of my coached athletes, a 62-year-old, gained 30 watts over six months by adding twice-weekly sweet-spot intervals and improving his nutrition. His FTP went from 185W to 215W — stronger than many riders half his age.
How to Improve Your FTP
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| Training Level | Expected FTP Gains | Key Workouts |
|---|---|---|
| Beginner (first year) | 10–20% (20–50W) | Consistent riding 3–4x/week, easy endurance, one tempo ride |
| Intermediate (1–3 years) | 5–10% per block | Sweet-spot intervals (88–93% FTP, 2x10–20 min), threshold repeats |
| Advanced (3+ years) | 2–5% per block | Over-under intervals, race-specific efforts, training camps |
| Any age after plateau | Variable | Change stimulus: block periodisation, more volume, or more rest |
The single most effective workout for FTP improvement is the sweet-spot interval: 2–3 blocks of 10–20 minutes at 88–93% of FTP with 5 minutes easy recovery between. Do this twice per week alongside easy endurance rides. For detailed FTP improvement strategies, see our guide on how much you can increase your FTP.
How to Test Your FTP
The standard method is a 20-minute test: warm up for 15–20 minutes, then ride as hard as you can sustain for 20 minutes. Take 95% of your average power — that’s your estimated FTP. A ramp test (increasing power every minute until failure) is shorter but can be less accurate for some riders. For a full testing guide, see our FTP test cycling guide.
Test under consistent conditions: same bike, same trainer (if indoors), similar rest beforehand. Retest every 6–8 weeks to track progress. Use your FTP to set training zones with our cycling power zone calculator.
FAQ: Average FTP by Age
What is a good FTP for my age?
See the tables above. In general, 3.0–3.5 W/kg for men and 2.5–3.0 W/kg for women is “good” across most age groups.
What is the average FTP for a cyclist?
Among trained recreational cyclists: 200–250W for men, 150–190W for women. In W/kg: ~3.0–3.5 for men, ~2.5–3.0 for women.
Does FTP decrease with age?
Yes — roughly 5–8% per decade after the mid-30s. But training slows this dramatically.
How can I improve my FTP?
Sweet-spot intervals twice per week, easy endurance rides, and consistency. Beginners gain 10–20% in year one.
How do I test FTP?
20-minute all-out effort × 0.95, or a ramp test. Test rested, on the same setup each time.
Your FTP Is Your Starting Line
FTP is a snapshot — not a ceiling. Whether you’re 25 or 65, the number moves when you train consistently with the right structure. Find your level in the charts above, build a plan around it, and retest in 8 weeks.
Our Cycling Coaching uses your FTP to build personalised power zones and structured training — sweet-spot, threshold, and endurance sessions tailored to your age, goals, and schedule.
Find Your Next Cycling Race
Ready to put your training to the test? Here are some upcoming cycling events matched to this article.
