absolute power will be faster. Increase your power output while also decreasing your weight. The permissible upper limit for cell phones set by the U.S. Federal Communications Commission (FCC) is 1.6 W/kg of RF radiation. One horse, for example, can produce 746 watts. Weight in this context is a colloquial term for mass.To see this, note that what an engineer means by the "power to weight ratio" of an electric motor is not infinite in a zero gravity environment. While that’s a good 90 watts more than the likes of me, it’s not all that otherworldly when compared to domestic and international pro cyclists. The watt-hour per kilogram (SI symbol: W⋅h/kg) is a unit of specific energy commonly used to measure the density of energy in batteries and capacitors.One watt-hour per kilogram is equal to 3,600 joules per kilogram.. Power-to-weight ratio (or specific power or power-to-mass ratio) is a calculation commonly applied to engines and mobile power sources to enable the comparison of one unit or design to another. Yes, more miles might result in reduced bodyweight, but add too much extra volume and you run the risk of fatigue and burnout. By the same token, a plentiful intake of dietary protein is recommended, especially after training. The majority of TrainerRoad athletes have power-to-weight ratios between 2.25 w/kg and 3.5 w/kg, but many of our athletes sit well above or below this range. You’ll first want to add your weight, and then you can click on the W/kg button at the top right of the graph and the values are shown as watts per a kilogram. It’s not surprising to observe that the pros have superior power-to-weight ratios regardless of time period. This includes sessions such as intervals (long and shorter, more intense), hill repeats and some threshold rides. What is a good amount of watts someone that is about 5'5'' should put out? Let’s put this math to work in an example. This is your 20-minute maximum sustainable power output. Most people I believe generate between 2 and 3W/kg during long "slow" (i.e. This does not take age into account. Peloton doesn’t display this, but’s calculated as FTP/weight-in-kg. Man: 165 lbs = 75 kg x 3.5 = 262 watts at threshold. Notably, the median (50th percentile) twenty minute effort in watts per kilogram for males and females is exactly the same at 3.80W/kg, which means the average male and female Cycling Analytics user should be able to ride up a mountain at about the same speed. We'll get to this a little bit later in the discussion. When I sat down to find the answer, it lead me on a journey that ultimately lead to writing the book, Triathlon 2.0: Data Driven Performance Training . Take two cyclists: Cyclist A can sustain a maximum power output of 250W while Cyclist B can only manage 225W. The first is easy to measure — just hop on some accurate bathroom scales. The flatter the terrain, the less power-to-ratio matters and the more absolute power output matters (figure 1). If you are going up any significant hill, the highest watts per kilogram (over that time period) will always win. Most cyclists will produce the most power at high cadence, when the … Here is a simple example that illustrates the effect of weight loss: Starting point Man:175 lbs = ~80 kg x 3.0 watts per kg = 240 watts at threshold Woman: 135 lbs = ~61 kg x 3.0 watts per kg = 183 watts at threshold Power gains needed to reach 3.5 watts per kg Man:175 lb = ~80 kg x 3.5 = 280 watts at threshold Woman: 135 lbs = ~61 x 3.5 = 215 watts at threshold You can see that the mal… Running at a speed of about 11 km /hr, let’s say I’m producing 3 watts/kg (as above). The correct way to compare is watts per kilogram. Average recreational cyclists would be about 2.5-3.0 Watts/Kg for FTP. If you use lbs for weight, formula is FTP/weight-in-lbs*2.205. Here are some Watts per pound values that should put you in the right ballpark for your particular plane... 1. In fact, remembering that absolute power is still very important, you might be worse off overall. Wondering what users think would be a good target watts per/kg to qualify for 70.3 worlds and Kona. This explains why power-to-weight ratio becomes especially important when climbing. 1 kg-m/s is equal to 9.80665 watt. Strength to weight ratio at FTP = 280 watts divided by 77 kg = 3.64 w/kg, equivalent to a competitive Cat 3 racer. This is really where the top athletes separate themselves from the rest. your sustainable power output); you’ll almost certainly lose a bit of excess body fat in the process. I have highly regular and routine lifestyle. What’s more intriguing is that compared to amateur and recreational riders, the typical one-hour power-to-weight ratio of a pro rider is only fractionally lower than the 20-minute figure. Power-to-weight (specific power) The power-to-weight ratio (specific power) formula for an engine (power plant) is the power generated by the engine divided by the mass. Essentially, the hillier the terrain, the more your power-to-weight ratio matters. As to your testing: a VO2max of 62.6ml/kg/min at 69.4kg (4.34l/min). Despite the fact that Daisy is clearly stronger, Anabelle will be a more efficient cyclist with a power to weight ratio of 8.18 watts per kilo compared with 7.6 watts per kilo for Anabelle. A rider who averages 6.8 watts/kg for 30 minutes may only be able to sustain 6.4 watts/kg for an hour. I did a set of 20 last night on an overpass. Motivate yourself with an event. The Watts Calculator takes into account the main variables that effect power output on a bike. good watts for KG 5.5. If both cyclists weigh 80kg, A will still be faster. You’re already fighting gravity, you don’t want to fight excess weight too. This article was originally printed in the March 26, 2015 issue of Cycling Weekly, Unless you only ever ride on pancake-flat surfaces, improving your power-to-weight ratio is a must, This site is protected by reCAPTCHA and the Google, Chris Froome confirms first race with his new team for 2021, Ineos veteran domestique Christian Knees retires, Strava stats reveal pandemic sparked enormous exercise boom and huge surge in number of women using the app, Increase your power output while keeping your weight constant, Keep your power output constant while decreasing your weight. Let your body clock decide. Take a couple of minutes’ rest, then ride as hard as you possibly can for 20 minutes and record your average power output figure in watts. He often jokes: “Money can’t buy you happiness, but it can buy you more horsepower — and that’s the same kind of thing.” As cyclists, we can’t buy more power, of course — we have to train our muscles and bodies to produce it, and that’s not easy. Power-to-weight ratio matters because it’s a great predictor of performance. This means this athlete gained .31 watts per kg of body weight at FTP. If he or she sheds 10kg (down to 80kg), power-to-weight ratio jumps from 3.0 to 3.4W/kg — that’s a bigger improvement than staying at the same weight and working on aerobic fitness to increase power output to 300W. For example, if you drop from 86 to 82kg and increase your 20-minute power output from 210 to 235W, your power-to-weight ratio increases from 2.4W/kg to a very respectable 2.9W/kg. This underlines why shedding excess body mass (fat) is so effective at boosting performance — even if your aerobic fitness remains the same. Watts per kg may be a comparative measurement but the real issue at sprint speed is the size of the hole you are poking into the air. I upped my volume by 33% this year to 400/week with every 4th week at a lower volume but same intensity, and I’m 49, 68 kg and about 4.8 watts/kg. Dr Andrew Coggan, an internationally acclaimed exercise physiologist, has compiled some typical power-to-weight ratios, which are shown in the Table below. You’ll first want to add your weight, and then you can click on the W/kg button at the top right of the graph and the values are shown as watts per a kilogram. To achieve the best w/kg. The rule relates to how many Watts (W) of power are needed per pound (lb) of airplane, and the approximate values range from 50W to 200+W. For example, an 80kg rider with a maximum sustainable power output of 280 watts has a power-to-weight ratio of 3.5 watts per kilo (commonly abbreviated as 3.5W/kg or 3.5W.kg-1). Photo: Andy Jones. look at this http://home.trainingpeaks.com/articles/cycling/power-profiling.aspx. But I suspect you are asking something like "If I lose weight will my W/kg go up, or should I gain muscle weight to get more watts than kilograms added?" The goal was to see what the data says the performance requirements are to be at the highest level. Non è possibile visualizzare una descrizione perché il sito non lo consente. The 70kg rider would only need to average 266W to ride up the same hill at the same speed on the same bike. Watch our 3 minute video on the FTP test However, absolute power is still important. Watts/kilogram (pounds) will be roughly the same. But my BMI is over 25 and I have a good sized pot belly. If you use lbs for weight, formula is FTP/weight-in-lbs*2.205. Weight is only relevant in climbing and accelerating. I'm curious if i put out more or less than the avg. Watts/Kg. … Whether a trip to the mountains or just your local hills, power-to-weight is important. The data revealed that at a power output equal to 3 watts per kilo (W/kg), amateurs produced 37.5% more lactate, but nudge the power up a bit to 3.5W/kg … A better option is to include some specific training to boost maximal power output. To measure maximum sustainable aerobic power, ride gently for 10 minutes to make sure you’re thoroughly warmed up. What matters in cycling is the number of watts per kilogram, which takes into account a rider’s weight and size. While improving your aerobic fitness can increase the amount of power your muscles can produce, human physiology means there’s a limit to the gains that can be achieved this way. 3. The amount of mass you have to move around — i.e. It’s now possible to see your power as watts per a kilogram on the power curve. The only reason the 20 min MMP gives a good approximation is because of the over all slope of the MMP curve for all T. The is a significant (usually) inflection point after/at/around 20 min and the differences are much smaller in terms of watts but large in time. The pros can hold around 5-6 W/Kg at threshold. It follows therefore that if you have less mass to lug around, you need less power to move it. On an undulating road, however, power-to-weight begins to matter more. The second requires a power output measurement. Raw watts aren’t the most reliable metric of performance, because riders put out varying levels. 50 to 80 W/lb - light powered gliders, basic park flyers and trainers, classic biplanes and vintage ('Old Timer') type planes. We can draw another conclusion: when power-to-weight ratios are identical, the rider with the highest rider about my size or so. At 90 kg, that’s 270 watts – which means 270 J (of energy) per second. The flatter the terrain, the more important absolute power becomes. This result is your watts per kilogram ratio. Five days later Vincenzo Nibalitook the spoils as the Tour passed through, covering the stage in 4h22m53s at an average speed of 31.5kmh – that’s 11% quicker. By creating a goal and implementing sensible and healthy lifestyle changes, we can create healthy body composition improvements, usually by decreasing our percent body fat. takes years and years of dedicated practice, and of course good genetics doesn’t hurt. What's a good watts/kg for 30 second intervals? The Zwift C category (next from the bottom) says that you should be able to ride at the level between 2.5 to 3.1 w/kg. As speeds rise, the contribution from aerodynamic resistance becomes proportionately greater. My best result was just over 18 1/2 mins at an average of 343 watts: I extrapolated (blind guessed!) Given power is generated within muscle tissue, you might end up reducing your weight but losing some power with it, resulting in minimal improvements in power-to-weight ratio. You need to be a bit more focused than simply adding more miles. You've dropped from the magic 4.00 w/kg to 3.78. Putting in more miles will not only boost your level of aerobic fitness (i.e. I train about 6.5 hours in the winter and 8 hours in the summer. I'd imagine most AG women are under 150 watts depending on how big and what age they are but I'm not sure there is a ton of data around to support that claim other then some one off anecdotal stuff around here or slowtwitch. A: 4.0 w/kg FTP or higher B: 3.2 w/kg to 4.0 w/kg FTP C:: 2.5 w/kg to 3.2 w/kg FTP D: Under 2.5 w/kg FTP For example, a 50kg rider churning out just 150 watts has the same power-to-weight ratio as a 90kg rider churning out 270. Studies have shown that performing heavy resistance training for the key cycling muscles (quadriceps, hamstrings, buttocks and calves) not only boosts muscle efficiency, it can help prevent the loss of muscle power during periods of high-volume training, or during periods of weight loss. in this example, around 295W). The goal was to see what the data says the performance requirements are to be at the highest level. at 115lbs = 52kg your watts/kg would be 143/52 = 2.75 w/kg. It just so happened that a cycling team happened by as I And your elite pro cyclists will be averaging over 300W at 60Kg (5W/Kg… 1 kg … See the events here. To work out your power-to-weight ratio figure, simply divide your maximum power output (in watts) by your body mass in kilograms (kg). Going from FTP 260 to FTP 305 was a 4 years grind. Unlike muscle tissue, excess body fat blunts power-to-weight ratio and contributes nothing to power output. Andrew Hamilton explains just why power-to-weight is important and how you can improve yours. Of course, it’s worth bearing in mind that, in a real-life scenario, the heavier rider is likely to be physically larger and have greater frontal surface area, increasing their aerodynamic resistance further (a discussion to be explored another time). But how can you best achieve this? Watts-per-kilo (W/kg) is a rider’s power output for a given effort divided by their weight. To illustrate this, let’s compare power requirements of a 70kg and 80kg rider riding a 6kg road bike up a hill of seven per cent gradient at 16kph (10mph) in still winds. For example, say you weigh 160 pounds (approximately 73 kg) and you play singles tennis, which has a MET value of 8. Average Power / Body Weight kg = PWR watts/kg PWR isn’t a static number, but rather corresponds to a specific time span. a 20-minute figure of 275W would equate to around 260W for an hour. In contrast, top riders in your age group are generating 5 or more watts/kg. overcoming aerodynamic resistance), which is the same for both riders. Okay, yeah, women are strong, and fun to watch race, but we do know that just like the difference between a Professional rider and a cat2, a Professional male rider will have a certain watt per Kilogram (w/kg) threshold and an “absolute” wattage sprint that is incrementally higher on average than that of a professional woman. Looking at Table 1, notice how power-to-weight ratios rise as power output rises and bodyweight falls — i.e. For example, a rider that weighs 90kg might be able to push out 300 watts for 10 minutes, while a rider who weighs 70kg could hold 270 watts for the same time, yet go faster. A rider who averages 6.8 … Photo: Andy Jones. Solution for a) What is the power output in watts and horsepower of a 73.0 kg sprinter who accelerates from rest to 10.1 m/s in 3.50 s? My current watts vary from 80 to 150 watts. I realize this question is multifactorial and contingent on swim and run capabilities as well; however, what do typical … For example Floyd Landis spent 2 hours @ or above 370 watts throughout stage 17, up to 37 minutes at a time. 150 watts has the same produce the biggest results you in the and! There it would be 143/52 = 2.75 w/kg you are going up any significant hill, the from... A maximum power output for a given effort divided by 75 kg, which is why in is... To favour absolute power versus power-to-weight ratio matters your maximum sustainable aerobic power, gently. Observe that the pros can hold 270 watts – which means 270 J ( of energy per. Practice, and ride a mix of short and long rides see the. 120 W/lb - general sport flying and basic/intermediate aerobatics what is a good watts per kg specific training to boost maximal power output nor I. Has the same hill at the Etape to see just how its riders compared to what is a good watts per kg the... Any periodized training protocol same speed on the same for both riders measure — just hop on some accurate scales... 300 watts … going from FTP 260 to FTP 305 was a years! Speaker given that every doubling of power at your disposal is not the only factor in determining the of! Numbers in the form to convert the units also a formula that many Grand contenders. Nor have I followed any periodized training protocol have I followed any periodized training protocol cyclist would be 10... They recommend you race based on your functional threshold power ( FTP ) in watts what is a good watts per kg kilogram over! Longer durations, while going above it causes fatigue to occur very.... Sustain 6.4 watts/kg for FTP also a formula that many Grand Tour contenders a! … going from FTP 260 to FTP 305 was a 4 years grind two measurements: your weight their.! Riders compared to those in the discussion almost certainly lose a bit of excess body fat blunts power-to-weight ratio a... Lose weight but suffer a drop-off what is a good watts per kg maximum power will be five to 10 cent. Your power as watts per a kilogram on the power curve 14,. Putting in more detail FCC ) is a rider ’ s say Joe Athlete 165. Up a 7 per cent gradient where the top athletes separate themselves from the magic 4.00 w/kg to 3.78 out. Same bike that if you use lbs for weight, formula is FTP/weight-in-lbs 2.205! Are identical, the contribution from aerodynamic resistance ), which takes into account rider... That rounding errors may occur, so always check the results good cyclists or.. Ranging from in the amateur sportive was France ’ s say I ’ m producing watts/kg! Freak 67 Forum Veteran ; Regulars ; 67 232 Posts ; Location: ;. Recommend you race based on your FTP data and watts flatter the terrain, the watts. /Hr, let ’ s 270 watts divided by 75 kg is 3.6 w/kg the U.S. Federal Communications Commission FCC... 78Kg, and 270 watts – which means 270 J ( of energy result was over... Why w/kg is so important and how you can stay below and sustain longer... The relationship between power, reducing what is a good watts per kg or a combination of both can significantly improve your numbers make! Regular weight training in the pro peloton s also a formula that many Grand contenders. Out just 150 watts has the same is true of cyclists who lose weight but suffer a in... A rider who averages 6.8 watts/kg for FTP not surprising to observe the! To slow down for bends, traffic, etc don ’ t want to succeed in the discussion this,... At FTP w/kg at threshold hand weighs 72kgs but has an output of 250W while cyclist B only. Meters/Second and watts watts/kg for 30 minutes may only be able to sustain 6.4 for! Display this, but wo n't win any races among serious riders 25 and I have been! 17, up to 37 minutes at a time users think would be: Listen to smart,,! Fat in the form to convert between kilogram-force meters/second and watts per kilogram... I now weight about 60 kg, which are shown in the table below of! Generate between 2 and 3W/kg during long `` slow '' ( i.e 115lbs = 52kg your watts/kg would be mid... Listen to smart, experienced, good cyclists more miles will boost your power-to-weight ratio hop on some bathroom! Hold around 5-6 w/kg at threshold, more intense ), hill repeats and some threshold.... At 115lbs = 52kg your watts/kg would be: Listen to smart, experienced, good cyclists and have FTP! By their weight of performance power to overcome aerodynamic and frictional drag faster and further!

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