HOW DO I IMPROVE POWER-TO-WEIGHT RATIO IN CYCLING?

What power-to-weight ratio means

In cycling, the power-to-weight ratio (PWR) measures how many watts of power you can generate per kilogram of body weight. It’s calculated by dividing your functional threshold power (FTP) by your body weight in kilograms. This metric is crucial because it reflects your ability to produce power efficiently—especially when gravity is a factor, like during hill climbs.

Why it matters for cyclists

PWR is often the difference between staying with the pack or falling off the back. A higher PWR means you can accelerate faster, climb more efficiently, and hold a stronger pace on rolling terrain. It’s especially important for climbers and time-trialists, but even sprinters and endurance riders benefit from improvements.

• Improved climbing efficiency

• Better performance in time trials

• Enhanced endurance and energy management

• Greater race competitiveness

• Clear training metric for progress tracking

How to measure your PWR

Use a power meter or smart trainer to conduct an FTP test (usually a 20-minute all-out effort). Take 95% of your average power from that test and divide it by your weight in kg. For example, 285 watts at 70 kg equals a PWR of 4.07 W/kg.

• FTP Test: 20-minute or ramp-based protocol

• Tools: Power meter, smart trainer, or indoor cycling app

• Track changes monthly for best insights

• Keep weight records consistent (morning, fasted)

• Log in apps like TrainingPeaks or Strava

Train to increase cycling power

Improving your cycling power means increasing the amount of force your muscles can apply to the pedals over time. Structured training is key here, and it’s not just about riding more—it’s about training smarter. Focus on building strength, endurance, and neuromuscular efficiency through specific sessions that target your FTP, VO2 max, and sprint capacity.

Structured workouts that build FTP

To push up your FTP—the baseline for your PWR—you’ll want to incorporate threshold intervals. These are medium-duration efforts done just below, at, or slightly above your FTP. They help increase the lactate threshold and make higher outputs sustainable over time.

• 2x20-minute intervals at 95–100% FTP

• 4x10-minute “sweet spot” rides at 88–94% FTP

• Progressive overload: Increase duration weekly

• Recovery: Ensure 1–2 easy days per week

• Track improvements every 4–6 weeks

Incorporate VO2 max and sprint efforts

High-intensity interval training (HIIT) like VO2 max intervals trains your body to utilize more oxygen and recover faster between efforts. Meanwhile, sprint training activates fast-twitch fibers and boosts peak power output.

• VO2 Max: 5x4-minute efforts at 110–120% FTP

• Sprints: 6x15-second max effort with full recovery

• Hill repeats: Combine power + climbing skill

• Train 3–4 times/week for consistency

• Use power data to avoid overtraining

Off-the-bike strength training

Resistance training helps develop core and leg strength, reduce injury risk, and support higher peak wattage. Focus on compound lifts and exercises that mirror cycling posture and movements.

• Squats and lunges for quad/glute power

• Deadlifts for posterior chain strength

• Planks and Russian twists for core

• 2–3 sessions per week off-season

• Progress load gradually to avoid burnout

Cut weight strategically, not recklessly

The other side of the PWR equation is weight—specifically, reducing body fat without compromising performance or health. While it’s tempting to aim for the lowest number on the scale, doing so recklessly can tank your energy, recovery, and long-term gains. A calculated approach to nutrition and recovery will yield better, lasting results.

Smart nutrition for lean muscle

Instead of slashing calories, focus on nutrient density, protein intake, and timing your meals around training. This keeps your metabolism humming and ensures your body has what it needs to recover and build lean tissue.

• 1.6–2.2g protein per kg body weight

• Carbs around workouts to fuel effort

• Healthy fats for hormone regulation

• Avoid fasted rides longer than 60 minutes

• Hydration is key to metabolic efficiency

Create a sustainable calorie deficit

Aim to reduce 250–500 calories per day through diet and training. This will help you lose about 0.5 kg (1 lb) per week—safe and sustainable for most athletes. Track your progress but stay flexible. Avoid crash diets, as they can reduce muscle mass and lower FTP.

• Use apps like MyFitnessPal or Cronometer

• Prioritize recovery nutrition

• Eat whole foods 80% of the time

• Include fiber-rich veggies and legumes

• Monitor energy levels to avoid underfueling

Balance weight goals with performance

A key mistake riders make is chasing a number rather than evaluating how they feel and perform. If you’re losing power on the bike, sleeping poorly, or constantly fatigued, it’s time to reassess. PWR is a balance—maximize watts and minimize unnecessary weight, not total mass.

• Set a performance-based weight target

• Weigh-in weekly, not daily

• Check body fat % via DEXA or skinfold

• Work with a coach or nutritionist

• Cycle diet intensity with training load