The Key Metric for Climbers: An Introduction to Power-to-Weight Ratio (W/kg), and How Amateurs Should Read Their Own Numbers

At the 2026 Tour de France Stage 19, Tadej Pogačar completed the climb up Alpe d’Huez in 35 minutes 27 seconds by Reuters timing, with reports stating he broke the record, finishing over a minute faster than Marco Pantani’s previous mark. In the same Tour, he also took victory on Stage 6 over the Col du Tourmalet and rode solo for 7.2 kilometers on the Col de la Loze on Stage 14.

Seeing performances like this, many riders’ first reaction is: “What exactly is his W/kg?”

The answer is: no one actually knows. Pogačar’s power data has never been officially released by his team or himself. The estimated figures circulating online come from third parties using climbing speed and elevation to reverse-engineer the numbers, and different sources vary considerably. Moreover, the estimation models make different assumptions about weight, wind resistance, road surface, and drafting, so the results naturally differ greatly. Those numbers are estimates, not official data, and using them as a reference point for yourself is largely meaningless.

But the concept of W/kg itself is very useful for amateur riders. This article will explain it clearly.

What is W/kg and why it matters for climbing

W/kg = Power (watts) ÷ Body weight (kilograms).

The reason is intuitive: when climbing, your power is mainly used to overcome gravity, and the work done by gravity is proportional to your total weight. For every extra kilogram of body weight, you have to expend more effort to haul that kilogram up the same gradient.

On flat roads, it’s completely different. The main resistance on flat terrain is air resistance, which is related to frontal area and speed, and has a much weaker relationship with body weight. So:

Terrain	Main Resistance	Key Metric
Steep climbs (>6%)	Gravity	W/kg
Moderate climbs (3–5%)	Gravity + Wind resistance	Both W/kg and absolute watts matter
Flat / Time trial	Air resistance	Absolute watts (and CdA)
Sprint	Air resistance	Absolute watts (peak)

This explains a common phenomenon: that big, strong guy on your team who pulls you until you’re gasping on the flats disappears once you hit Wuling; while that small, light rider who always hides at the back on flat roads moves further and further to the front after Cingjing. Neither rider is weak—they’re just strong in different dimensions.

How you should calculate your own W/kg

The most common version is W/kg calculated from FTP:

FTP W/kg = FTP (watts) ÷ Body weight (kg)

For example, an FTP of 220 watts and a body weight of 68 kg gives approximately 3.24 W/kg.

But a single number can mislead you, because different climbing durations correspond to different abilities. It’s recommended that you track at least three time durations:

• 5-minute W/kg: Reflects capacity near VO2max, most relevant for short, steep climbs (Fengguizui, Wuzhi Mountain)
• 20-minute / FTP W/kg: Reflects sustainable intensity, most relevant for medium-length climbs (Beiyi, Balaka)
• 60+ minute W/kg: Reflects the degree of endurance decay, most relevant for long climbs like Wuling lasting over 3 hours

Many people have impressive 20-minute numbers but fall off disastrously after 3 hours—this is fatal on Wuling. Starting from Puli, Wuling is about 55 kilometers with over 3,000 meters of elevation gain; what determines your result is often not your best 20 minutes, but how much you have left in the final 10 kilometers.

Measurement considerations

1. Weigh yourself under consistent conditions: It’s recommended to weigh in the morning, after using the restroom, on an empty stomach, wearing the same clothing. Weighing after a meal versus in the morning can differ by more than 1 kilogram.
2. Calibrate your power meter: Zero offset before every ride. Numbers from different power meters cannot be compared with each other.
3. Equipment weight: When comparing different bikes, using the total weight of “rider + bike + equipment” is fairer; for tracking fitness changes, just use body weight—the key is consistency.

How amateurs should view their numbers

First, the most important point: W/kg is only meaningful when compared to “your own past numbers.”

Comparing yourself to professional riders is meaningless, and not just because of talent: they train 20–30 hours a week (most commuting riders do 6–10 hours), have team nutritionists, massage therapists, and a complete recovery environment, and their weight management is a short-term adjustment done under professional supervision for specific race periods.

Here is a rough reference framework to understand what different numbers roughly represent in terms of riding experience—not a scoring standard:

FTP W/kg (male, approximate)	General Context
< 2.5	Just starting systematic training; finishing Wuling requires careful pacing and nutrition planning
2.5–3.0	General recreational rider; can complete most Taiwanese climbing events
3.0–3.5	Trains regularly; can talk about “time goals” on Wuling rather than just finishing
3.5–4.0	Well-trained amateur enthusiast; usually the climbing pace-setter in a club
> 4.0	Amateur competitive level

For female riders, due to physiological differences, the same number corresponds to a different relative performance level, so directly applying the male table would underestimate yourself.

Two paths to improve W/kg, and one trap

Push the numerator (power) up, or push the denominator (weight) down. It looks like two paths, but their priority order is completely different.

Priority: Build your power

This path has no side effects, and the results are stable. In the first few months of training, the most effective methods remain:

• Accumulate low-intensity riding hours to build an aerobic base
• 1–2 threshold workouts per week (e.g., 2×20 minutes)
• Include endurance decay training on long climbs: ride 2 hours of aerobic first, then do climbing intensity intervals to simulate the fatigue state of the latter part of Wuling

Be cautious: Weight management

Losing weight does improve W/kg, but this path has clear risks:

If you lose weight too quickly, your power usually drops along with it, and W/kg may not improve at all—or even regress. More seriously, long-term insufficient energy intake can lead to Relative Energy Deficiency in Sport (RED-S), affecting hormones, bone density, immunity, and mood, and it can happen to both men and women.

Practical advice:

• Control weight loss to within 0.5% of body weight per week
• Do not lose weight during high-intensity training periods or within 4 weeks before a race
• Do not reduce food intake on hard riding days; cut back on low-intensity days instead
• If you experience persistent fatigue, menstrual irregularities, repeated colds, low mood, or unexplained declines in performance, stop losing weight and consult a physician or sports nutritionist

Lighter is not always better; there is a “range where you can maintain health and power.” Finding that range is far more important than chasing extreme numbers.

One final reminder: climbing performance isn’t just about W/kg. Pacing ability, nutrition execution, and pedaling technique are equally critical—on a climb as long as Wuling, the cost of a nutrition mistake far outweighs a 0.2 W/kg difference.

Summary

W/kg is the most useful yardstick for understanding climbing performance, but it is a yardstick, not a goal.

Don’t chase those estimated numbers about professional riders—those figures have no official source, and they aren’t your reference point. What you should actually do is establish your own baseline: what are your 5-minute, 20-minute, and long-duration W/kg this month, then measure again three months later and see which direction they’re heading.

Progress is made by comparing yourself to yourself. (This article is a training concept sharing; for matters involving weight management and health conditions, please follow professional medical and nutritional advice.)

Related Reading

• Optimizing Cycling Power-to-Weight Ratio: The W/kg Improvement Path for Elite Athletes
• Weight Management for Climbers: The Relationship Between W/kg Ratio and Climbing Speed
• Climbing Weight Management: Strategies for Improving Power-to-Weight Ratio (W/kg)
• Climbing Weight Management: The Truth About W/kg and Healthy Weight Loss Strategies