For most amateur men, an FTP in the 250–300 W range is strong, 200–250 W is a solid intermediate level, and 300 W and up is competitive. But raw watts ignore body weight, so a "good" FTP really depends on your size — power-to-weight (W/kg) is the fairer comparison.

A 250 W FTP is a strong-amateur figure that holds the pace on most fast group rides. Whether it is "good" for you depends on your weight: 250 W is about 3.6 W/kg for a 70 kg rider but only 2.6 W/kg for a 95 kg rider, which perform very differently on climbs.

Yes — 300 W is a competitive FTP that most riders reach only with consistent, structured training. At 70 kg that is about 4.3 W/kg, enough to be competitive in local racing. Heavier riders will see a lower W/kg from the same 300 W.

How often should I test FTP?

Every 4 to 8 weeks during consistent training, or after a notable training block, is typical. Testing more often adds fatigue without much new information; testing rarely lets your training zones drift out of date as your fitness changes.

What is average FTP for a cyclist?

There is no single official figure, but recreational and intermediate amateur men commonly fall somewhere around 200–250 W, with newer riders below that and dedicated amateurs above it. Averages vary widely by age, sex, training history, and how the test was performed, so treat any number as a rough guide.

Benchmarks & standards

FTP Benchmarks: How Does Your FTP Compare?

Compare your FTP to typical cycling performance levels and understand where you currently stand.

Your FTP

Not sure? Estimate it with the FTP calculator first.

Your category

Strong Amateur

An FTP of 250 W (250–300 W) — Dedicated amateur with consistent training, competitive in spirited group rides.

These are absolute-power bands. Because rider weight matters too, your watts per kilogram tells the rest of the story — see below.

FTP benchmark chart

A simple, evergreen guide to absolute FTP in watts. These bands are orientation ranges, not exact science — most riders sit comfortably between two of them.

FTP benchmark categories by absolute power in watts
Category	FTP	What it means
Beginner	Under 150 W	New to cycling or returning to fitness. FTP usually climbs quickly from here with consistent riding.
Recreational	150–200 W	Rides regularly for fitness and enjoyment, and is comfortable on most social rides.
Intermediate	200–250 W	Trains with some structure and holds the pace on faster group rides.
Strong Amateur	250–300 W	Dedicated amateur with consistent training, competitive in spirited group rides.
Competitive	300–350 W	Races locally or rides at a high amateur level, with structured training as the norm.
Elite	350 W+	Domestic-elite to professional absolute power. Rare among amateur riders.

Why FTP alone doesn't tell the whole story

FTP measures absolute power — the watts you can sustain, full stop. That makes it a great measure of your engine, but a poor one for comparing riders, because it ignores the mass that power has to move.

Two riders with an identical 250 W FTP can perform completely differently. On a climb, a 70 kg rider (3.6 W/kg) will ride away from a 95 kg rider (2.6 W/kg) despite the same FTP, because what matters going uphill is power relative to weight. This is exactly why cyclists compare watts per kilogram rather than raw FTP whenever climbing or relative fitness is the question.

To see your own number, run your FTP through the W/kg calculator, then check it against the W/kg chart to see which rider category it falls into.

Calculate your watts per kilogram

FTP benchmarks by rider type

Rather than chasing a single number, it helps to picture the kind of rider each range describes. Approximate absolute-power ranges for amateur men:

New cyclists (under ~150 W): just starting out or returning to fitness. FTP tends to climb fast in the first months simply from riding consistently.
Recreational riders (~150–220 W): ride regularly for fitness and enjoyment, comfortable on social and endurance rides without much structured training.
Dedicated amateurs (~220–300 W): train with some structure across the week and hold their own on fast group rides. This is where most committed hobbyists land.
Competitive racers (~300–350 W and up): race locally or ride at a high amateur level, usually on the back of consistent, structured training over years.

These ranges overlap and vary with weight, age, and sex — women's ranges generally run lower for the same level. Treat them as a map, not a verdict.

How quickly can FTP improve?

How fast your FTP rises depends mostly on where you are starting from:

Beginners improve quickly. A newer rider might add 20–40 W over a few months of consistent training as the body makes its largest, easiest adaptations. Going from 150 W to 190 W in a season is realistic for someone training sensibly.
Gains slow as you get fitter. A trained rider near 300 W might fight for a 5–10 W gain over the same period. The closer you are to your ceiling, the smaller and harder-won the improvements become.
Consistency beats perfection. The riders who improve are rarely the ones with the cleverest individual workouts — they are the ones who keep training week after week, manage fatigue, and avoid the stop-start cycle that resets progress. A steady, finishable plan beats an ambitious one you abandon.

The practical takeaway: don't fixate on a target number. Watch your own FTP trend over months, keep the work consistent, and let the benchmark take care of itself. For the full case, see why consistency beats perfect training weeks.

Frequently asked questions

What is a good FTP?: For most amateur men, an FTP in the 250–300 W range is strong, 200–250 W is a solid intermediate level, and 300 W and up is competitive. But raw watts ignore body weight, so a "good" FTP really depends on your size — power-to-weight (W/kg) is the fairer comparison.
Is 250 FTP good?: A 250 W FTP is a strong-amateur figure that holds the pace on most fast group rides. Whether it is "good" for you depends on your weight: 250 W is about 3.6 W/kg for a 70 kg rider but only 2.6 W/kg for a 95 kg rider, which perform very differently on climbs.
Is 300 FTP good?: Yes — 300 W is a competitive FTP that most riders reach only with consistent, structured training. At 70 kg that is about 4.3 W/kg, enough to be competitive in local racing. Heavier riders will see a lower W/kg from the same 300 W.
How often should I test FTP?: Every 4 to 8 weeks during consistent training, or after a notable training block, is typical. Testing more often adds fatigue without much new information; testing rarely lets your training zones drift out of date as your fitness changes.
What is average FTP for a cyclist?: There is no single official figure, but recreational and intermediate amateur men commonly fall somewhere around 200–250 W, with newer riders below that and dedicated amateurs above it. Averages vary widely by age, sex, training history, and how the test was performed, so treat any number as a rough guide.

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