What ride file formats does WattsUP support?

WattsUP supports drag-and-drop import for standard cycling files including GPX, FIT, and TCX formats exported from Garmin, Wahoo, Tacx, Hammerhead, and Strava.

Does WattsUP connect to indoor smart trainers?

Yes. WattsUP connects with smart trainers and sensors using standard Bluetooth (BLE) and ANT+ protocols, offering structured ERG mode interval workouts, live cockpit telemetry, and bot-free group rides.

How does WattsUP calculate Training Load and TSB?

WattsUP tracks your fitness, fatigue, and form using Chronic Training Load (CTL), Acute Training Load (ATL), and Training Stress Balance (TSB) models to balance hard training blocks with optimal recovery.

Can I install WattsUP on mobile or desktop?

Yes. WattsUP is a Progressive Web App (PWA). You can install it directly to your home screen or desktop on iOS, Android, macOS, and Windows without needing third-party app store downloads.

Is my cycling data private and exportable?

WattsUP gives you complete ownership over your data. There are no advertising algorithms or public feeds forced on your training. Your rides and metrics remain yours and can be exported at any time.

What is Functional Threshold Power (FTP) in cycling?

FTP represents the highest average power (measured in Watts) a cyclist can sustain quasi-steadily for approximately 60 minutes. It serves as the primary benchmark for pacing and setting your individual power training zones.

What is a good Watts/kg ratio for cyclists?

Untrained cyclists typically range from 1.5 to 2.0 W/kg. Regular fitness and club cyclists average between 2.5 and 3.5 W/kg. Competitive amateur racers (Cat 1 to 3) ride between 3.8 and 5.0 W/kg, while elite and WorldTour professionals produce 5.5 to 6.5+ W/kg on decisive climbs.

How do I test my FTP?

The standard field protocol is the 20-minute test: after a thorough warm-up, ride flat-out for 20 minutes and multiply your average power by 0.95 (95%). Alternatively, you can complete a ramp test on a smart trainer in the WattsUP virtual cockpit.

What are the 7 Coggan Power Zones?

Developed by Dr. Andrew Coggan, the 7 zones are: Zone 1 (Active Recovery, 150% FTP).

Telemetry Tool// Andrew Coggan Power MatrixField Tool · Power-to-Weight · Dial in your numbers

// Performance Calibration· WattsUP Laboratory ·Cycling FTP & Watts/kg Calculator

Calculate your power-to-weight ratio, category benchmark, and precision 7-zone Coggan training wattages. Dial in your indoor trainer intervals and outdoor hill climbs.

// Rider Telemetry Inputs§ Parameters · Enter Your Numbers

Functional Threshold Power (FTP)

Watts

Quick Set:

Rider Body Weight

Benchmark Classification

// Calculated Metric · Ratio§ Live Telemetry · Power-to-Weight

3.33W/kg

Good (Category 4)Experienced fitness & amateur racers

UntrainedCat 4Cat 2World Class

FTP Power250 W

Rider Mass75.0 kg

Sweet Spot Range220–235 W

Coggan 7-Zone Matrix

The Seven Power Zones

// Calculated targets for 250W FTP§ Precision intervals for your season

Zone

% of FTP

Target Range

Physiological Adaptation & Focus

Zone 1Active Recovery

< 55%

< 138 W

Easy spinning, post-race flush, zero training stress

Zone 2Endurance

56% – 75%

140 – 188 W

All-day conversational pace, fat oxidation, mitochondrial base

Zone 3Tempo

76% – 90%

190 – 225 W

Brisk pace, rhythmic breathing, aerobic efficiency

Sweet SpotSweet Spot (SS)

88% – 94%

220 – 235 W

Maximum aerobic adaptation with minimum systemic fatigue

Zone 4Lactate Threshold

91% – 105%

228 – 263 W

1-hour race pace, time-trials, raising your FTP ceiling

Zone 5VO2 Max

106% – 120%

265 – 300 W

3–8 min hard intervals, maximum oxygen uptake capacity

Zone 6Anaerobic Capacity

121% – 150%

303 – 375 W

30s–2min punchy attacks, steep hill surges, criterium breaks

Zone 7Neuromuscular Power

> 150%

> 375 W

5–15s all-out town-sign sprints, max neuromuscular recruitment

Field Manual · Power Science

The Science of Power & Pacing

// Section 01 · Physiology Breakdown§ 01 · How to apply your numbers

What is Functional Threshold Power (FTP)?

Functional Threshold Power (FTP) is the highest sustained power output (in Watts) a cyclist can theoretically maintain for approximately one hour. Introduced to modern cycling by exercise physiologist Dr. Andrew Coggan, FTP serves as the universal baseline for structured training.

All structured workouts in platforms like WattsUP scale as a percentage of your FTP. Whether executing 4-minute VO2 max intervals at 115% or settling into an all-day Zone 2 endurance ride at 65%, knowing your exact FTP ensures every workout delivers the optimal training stimulus.

Why Watts/kg (Power-to-Weight) Matters

On flat roads, raw wattage (pure power) dominates aerodynamic drag. However, once the road points upward on any grade steeper than 4%, Watts per kilogram (W/kg) becomes the primary predictor of cycling speed.

A 60 kg climber producing 240 Watts operates at 4.0 W/kg, easily distancing an 85 kg rider generating 280 Watts (3.29 W/kg) on a steep mountain pass. Use our calculator above to monitor your ratio as your FTP rises and body composition adapts across the season.

How to Test Your FTP Accurately

The 20-Minute Field Protocol: Complete a progressive 20-minute warm-up with several 1-minute openers. Ride at your maximum sustainable pace for 20 minutes. Take your average power and multiply by 0.95 (95%) to calculate your 60-minute FTP equivalent.
The Ramp Test: Ride on an indoor smart trainer where resistance increases by 15–20W every minute until exhaustion. Your FTP is approximately 75% of your final completed minute.
Re-testing Cadence: Retest every 6–8 weeks during build phases, or allow the WattsUP Smart Engine to detect breakthroughs from your imported GPX and FIT files.

The Role of the Sweet Spot

Positioned between high Zone 3 and low Zone 4 (88% to 94% of FTP), the Sweet Spot offers the highest physiological adaptation per unit of training time with minimal recovery penalty.

For time-crunched cyclists training 4–8 hours a week, sweet spot intervals build aerobic engine capacity and push threshold upwards without exhausting the central nervous system.

FTP & Power Zone FAQs

Frequently Asked Questions

// Power Calibration Guidance§ Quick Answers

// 01No. 01What is a good Watts/kg ratio for recreational cyclists?+

Most recreational and club cyclists have a power-to-weight ratio between 2.0 and 3.0 W/kg. Breaking the 3.0 W/kg barrier represents strong endurance fitness. Competitive local racers typically range from 3.5 to 4.5 W/kg, while national elite and WorldTour riders sustain 5.0 to 6.5+ W/kg.

// 02No. 02Should I use indoor or outdoor FTP?+

Many riders produce 5–15W less on an indoor trainer due to inertial differences and heat dissipation compared to riding outside. In WattsUP, you can use your calibrated indoor FTP for trainer workouts and let your outdoor GPX/FIT ride log reflect your real-world power numbers.

// 03No. 03How often should I recalculate my power zones?+

We recommend recalculating your power zones whenever your FTP shifts by 5W or more, or after any dedicated 6–8 week training block. If you drop or gain body weight, updating your mass will immediately calibrate your W/kg.