Cycling Calculator - Free Online Power and Training Zone Calculator
Cycling Inputs
Hours
Minutes
Seconds
For power and calorie calculation (default: 75 kg)
Typical road bike: 7-10 kg
0 = flat, positive = uphill, negative = downhill
Optimal: 80-100 rpm
For power calculation (0 = no wind)
Pro Tips:
Enter ride data for power estimation, training zones, and performance insights. Grade affects power calculation significantly.
Enter your cycling data and click "Calculate" to see speed, power, training zones, and performance metrics
Understanding Cycling Power
Cycling power measures the work rate you produce while riding, expressed in watts (W). Power is the most accurate metric for cycling performance because it directly reflects your physical output, unaffected by external factors like wind or terrain that influence speed.
Power-based training revolutionized cycling by enabling precise intensity control. Unlike heart rate, which lags and varies with fatigue and conditions, power provides instant, objective feedback. A power meter measures force applied to pedals multiplied by cadence, giving real-time wattage output.
Key Power Concepts
- • FTP (Functional Threshold Power): Maximum sustainable power for 1 hour
- • Normalized Power (NP): Weighted average accounting for intensity variations
- • Power-to-Weight: Watts per kilogram, crucial for climbing
- • TSS (Training Stress Score): Quantifies training load
Power Training Zones
Training zones based on FTP ensure you're working at the right intensity for your goals. Each zone targets specific physiological adaptations.
Zone 1: Active Recovery (55-75% FTP)
- • Very easy spinning
- • Active recovery between hard efforts
- • Promotes blood flow and recovery
- • Use after races or hard training
Zone 2: Endurance (75-90% FTP)
- • Aerobic base building
- • 70-80% of total training volume
- • Fat oxidation development
- • Long rides (2-6 hours)
Zone 3: Tempo (90-105% FTP)
- • Sustained efforts
- • Lactate threshold improvement
- • 20-60 minute intervals
- • Race pace for longer events
Zone 4: Threshold (105-120% FTP)
- • Hard, sustained efforts
- • Time trial pace
- • 8-30 minute intervals
- • Increases FTP
Zone 5: VO2 Max (120-150% FTP)
- • High-intensity intervals
- • 3-8 minute efforts
- • Maximal aerobic capacity
- • Improves top-end fitness
Zone 6: Anaerobic (150%+ FTP)
- • Sprint efforts
- • 30 seconds to 2 minutes
- • Anaerobic capacity
- • Use sparingly
Power-to-Weight Ratio
Power-to-weight ratio (W/kg) is the single best predictor of climbing performance. On steep gradients, W/kg determines who reaches the summit first.
| Level | W/kg (20min) | Description |
|---|---|---|
| World Tour Pro | 6.5+ W/kg | Elite professional cyclist level |
| Cat 1 Racer | 5.0-6.5 W/kg | Strong amateur racer |
| Cat 2-3 Racer | 4.0-5.0 W/kg | Competitive amateur |
| Cat 4-5 Racer | 3.0-4.0 W/kg | Entry-level racer |
| Recreational | 2.0-3.0 W/kg | Fitness cyclist |
Frequently Asked Questions
How is cycling power estimated?
Cycling power is estimated using a physics-based model: Power = (Rolling Resistance + Air Resistance + Climbing) × Velocity. Rolling resistance depends on tire type and road surface (typically 0.005 coefficient). Air resistance is calculated using drag coefficient (CdA) around 0.324 m² for road cyclists. Climbing power equals weight × gravity × gradient × speed. For a 75kg rider at 25 km/h on flat road, estimated power is 150-200W. Grade significantly increases power: a 5% climb at same speed requires 300-400W. Wind resistance increases power dramatically at higher speeds.
What are FTP-based power training zones?
FTP (Functional Threshold Power) is the maximum power you can sustain for one hour. Training zones based on FTP: Zone 1 Active Recovery (55-75% FTP) for easy spinning, Zone 2 Endurance (75-90% FTP) for base building, Zone 3 Tempo (90-105% FTP) for sustained efforts, Zone 4 Threshold (105-120% FTP) for lactate threshold work, Zone 5 VO2 Max (120-150% FTP) for high-intensity intervals, Zone 6 Anaerobic (150%+ FTP) for sprints. Most training (70-80%) should be in Zones 1-2. Quality sessions use Zones 3-5.
What is a good power-to-weight ratio for cycling?
Power-to-weight ratio (W/kg) is critical for climbing performance. Recreational cyclists: 2.0-3.0 W/kg. Category 3-4 racers: 3.0-4.0 W/kg. Category 1-2 racers: 4.0-5.0 W/kg. Professional cyclists: 5.0-6.5 W/kg. World-class climbers: 6.5+ W/kg. These values are for sustained FTP (1-hour) power. For shorter efforts (5-20 min), values increase 10-30%. On flat terrain, absolute power matters more. On climbs over 5%, power-to-weight ratio becomes the dominant factor. Improve ratio through training (increase power) and weight management.
What is optimal cadence for cycling?
Optimal cadence is 80-100 rpm for most cyclists. Professional cyclists typically ride at 90-95 rpm on flat terrain. Lower cadences (70-80 rpm) may be more efficient at lower speeds but cause greater muscular fatigue. Higher cadences (90-100+ rpm) reduce muscular stress but increase cardiovascular demand. For climbing, pros maintain 70-85 rpm. Time trialists often use 90-95 rpm. Track cyclists sprint at 120-140 rpm. Individual optimization depends on muscle fiber type, training, and power output. Practice different cadences in training to develop efficiency across ranges.
How many calories does cycling burn?
Cycling calorie burn depends on intensity, weight, and terrain. Light cycling (<16 km/h): 4 MET, 280 kcal/hour for 70kg rider. Moderate (16-19 km/h): 6.8 MET, 476 kcal/hour. Vigorous (19-22 km/h): 8 MET, 560 kcal/hour. Very vigorous (22-25 km/h): 10 MET, 700 kcal/hour. Racing (>25 km/h): 12 MET, 840 kcal/hour. Climbing significantly increases burn: add 10-20% per 1% gradient. For accurate measurement, use power meter: 1 watt-hour = 3.6 kJ. Typical efficiency is 20-25%, so 200W for 1 hour burns approximately 720-900 kcal.
External Resources & Further Reading
Deepen your cycling knowledge with these trusted resources on power training, performance, and cycling science:
British Cycling - Training Knowledge
Expert coaching advice, training plans, and performance guides from British Cycling's national federation.
britishcycling.org.uk →TrainingPeaks - Cycling Education
Power-based training articles, FTP testing protocols, and performance analytics from cycling coaches.
trainingpeaks.com →ACSM - Cycling Performance
American College of Sports Medicine guidelines on cycling training and performance optimization.
acsm.org →NIH - Cycling Physiology Research
Scientific research on cycling power output, metabolic demands, and training adaptations.
ncbi.nlm.nih.gov →