What is PWR / How to calculate?
The Power to Weight Ratio (PWR) is the standard that most cyclists use to measure their fitness and improvement. It is easily calculated by dividing your weight (in kilograms) by your average power output (in watts).
Most cyclists use their FTP for their power input to calculate their PWR for an hour (or a standard criterium). Once you input your weight and FTP, check the table below to see how you stack up against different race categories and the pros.
STEP 1 - Convert weight from lbs to kgs
If you already know your weight in kg, then skip to step 2.
If not, then enter your weight in lbs in the box below.
Weight (lbs)
You can use up to 2 decimal places
Calculated weight in kg: {{ (lbsValue / 2.2) | number:1}}
Insert this number in step 2 below.
STEP 2 - Input your weight (kg) & power (watts)
Weight (kg)
You can use up to 2 decimal places
Average Power (watts)
This is your average power over a sustained time (ex 5min, 1 hr, etc)
STEP 3 - Your Calculated Power to Weight Ratio
PWR: {{ (wattValue / weightValue) | number:2 }}
RESULTS - What do I do with this data?
Take a look at the table below to see where you line up. What constitutes a good power to weight ratio changes based on the length of the effort, so be sure to check different efforts (5s, 1 min, 1 hour) to see how you stack up against other cycling categories.
*Note* The data in this table is only rough estimates. These values are constantly changing, and may vary depending on your country/location. These numbers should only be used as a rough ballpark for comparison and nothing more.
Race Category PWR Table (Men)
| Rider Level | 5s | 1 min | 5 min | 60 min |
|---|---|---|---|---|
| International pro | 21.6~ | 10.5~ | 6.7~ | 5.6~ |
| Domestic pro | 20~21.6 | 9.8~10.5 | 6~6.7 | 5.1~5.6 |
| Elite Cat 1 | 18.5~20 | 9~9.8 | 5.5~6 | 4.5~5.1 |
| Elite Cat 2 | 17~18.5 | 8.5~9 | 4.9~5.5 | 4.1~4.5 |
| Cat 3 | 15~17 | 7.6~8.5 | 4.1~4.9 | 3.4~4.1 |
| Cat 4 | 13.5~15 | 7~7.6 | 3.5~4.1 | 2.9~3.4 |
| Cat 5 | 11.5~13.5 | 6.3~7 | 2.9~3.5 | 2.4~2.9 |
| Amateur | <11.5 | <6.3 | <2.9 | <2.4 |
Race Category PWR Table (Women)
| Rider Level | 5s | 1 min | 5 min | 60 min |
|---|---|---|---|---|
| International pro | 17.5~ | 8.5~ | 5.8~ | 5~ |
| Domestic pro | 16.3~17.5 | 8~8.5 | 5.3~5.8 | 4.5~5 |
| Elite Cat 1 | 15~16.3 | 7.4~8 | 4.7~5.3 | 4~4.5 |
| Elite Cat 2 | 13.7~15 | 6.9~7.4 | 4.2~4.7 | 3.5~4 |
| Cat 3 | 12.2~13.7 | 6.2~6.9 | 3.5~4.2 | 2.9~3.5 |
| Cat 4 | 10.9~12.2 | 5.7~6.2 | 3~3.5 | 2.5~2.9 |
| Cat 5 | 9.6~10.9 | 5.2~5.7 | 2.4~3 | 2~2.5 |
| Amateur | <9.6 | <5.2 | <2.4 | <2 |
References & Recommended Readings
For more detailed information about training with power and improving your power to weight ratio, I recommend the following books / references.
Recommended Power Meters
Are you looking for a new power meter to help you train with power? I personally use the Favero Assioma power pedals (see price on Amazon).
I went with a pedal based power meter because I wanted to be able to use it on different bikes, and they are super easy to work with. Not to mention these are quite affordable compared to other power meters out there.
