Cycling Fitness FTP Calculator
Use this simple and free calculator to find out your cycling fitness by using your best 20min average power and your weight. You'll get your W/Kg, estimated threshold power, and ultimately your cycling level with explanation.
Step 2. Manually select your cycling level result
Congratulations, you are the next possible Tour de France champion. The highest category a cyclist can achieve. Capable of winning world’s best races, including Gran Tours or Classics.
Exceptional Domestic pros
Average Pro Tour cyclist, capable of being a domestique for winners of Gran Tours, including Tour de France and famous classics. This level is capable of winning Pro-continental races.
Excellent - A Grade /Cat 1
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
Competitive amateur athlete who races Cat 2/3 or can podium in your age group in a local triathlon or gran fondo. You regularly ride with a fast-paced group once a week and are comfortable with technical descents and challenging climbs.
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
Good - C Grade /Cat 3
Similar to the B-Grade category, competitive amateur athlete who races Cat 2/3 or can podium in your age group in a local triathlon or gran fondo. You regularly ride with a fast-paced group once a week and are comfortable with technical descents and challenging climbs.
Typical number of weekly rides: 3-4
Current average weekly distance: 180km
Average speed on a typical ride: 24–28 km/h
Moderate - D Grade /Cat 4
A casual amateur athlete who competes in the occasional bike race or triathlon. You enjoy long days in the saddle every once in a while and love exploring new destinations by bike. This is our most common rider category.
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
Novice - Non-racer
An active vacationer and leisurely rider who enjoys taking your time pedaling while sightseeing. You’re most comfortable riding on bike paths and most of your riding is done while commuting or on vacation.
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
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What is a lactate threshold?
In exercise science, the functional lactate threshold refers to a point during physical activity where your body transitions from working predominantly aerobically (using oxygen efficiently) to working more anaerobically (without enough oxygen). It is the level of intensity at which your body starts relying more on stored energy sources, like glycogen, to fuel the activity.
The functional threshold is often associated with the point where you start to feel a significant increase in effort and a build-up of fatigue. It is the highest level of intensity you can sustain for an extended period before exhaustion sets in.
Determining your lactate threshold can be very useful in cycling as it helps to gauge your fitness level and set appropriate training zones. By training at or near your functional threshold, you can improve your overall performance. Regular training at or slightly above this threshold can also help increase your body's ability to tolerate and clear lactic acid, a byproduct of anaerobic metabolism.