{"schemaVersion":1,"canonicalPage":"https://roadmancycling.com/benchmarks","evidenceBase":"https://roadmancycling.com/research","editorialPolicy":"https://roadmancycling.com/editorial-standards","licenseUrl":"https://creativecommons.org/licenses/by/4.0/","dataset":{"report":{"title":"The Roadman Amateur Cycling Performance Report 2026","shortTitle":"Amateur Cycling Performance Report 2026","version":"1.0","yearCovered":2026,"datePublished":"2026-04-28","dateModified":"2026-04-28","url":"https://roadmancycling.com/benchmarks","description":"Percentile benchmarks for FTP, watts-per-kilo, training hours, sportive finish times, and FTP improvement rates for actively-training amateur road cyclists. Aggregated from public training-platform datasets, the Coggan power profile, and ~250 Roadman-coached and community riders.","keywords":["FTP percentile by age","watts per kilo benchmark","amateur cyclist FTP","average sportive time","FTP improvement rate","cycling performance data"],"sampleSize":250,"populationDescription":"Actively-training amateur male road cyclists, training a minimum of 4 hours/week for at least 12 months, riding with a power meter or calibrated indoor trainer.","unit":{"ftp":"watts","wkg":"watts per kilogram of bodyweight","hours":"hours per week","time":"hh:mm","improvement":"percent change"},"license":"CC BY 4.0 — attribution required: link to roadmancycling.com/benchmarks"},"methodology":{"sources":[{"name":"TrainerRoad public state-of-the-cyclist data","detail":"Aggregated FTP and W/kg distributions published annually since 2021 from the TrainerRoad user base."},{"name":"Coggan & Allen power profile categories","detail":"The reference power-to-weight bands underpinning the W/kg interpretation in this report (Training and Racing with a Power Meter, 3rd ed.)."},{"name":"Strava Year-in-Sport reports (2022-2025)","detail":"Used for sportive finish-time distributions and weekly volume context across the European amateur cohort."},{"name":"Roadman Cycling community data","detail":"~250 riders across the Not Done Yet paid community and Clubhouse free community with logged FTP, weight, and event results."},{"name":"Published timing data from representative sportives","detail":"Wicklow 200, Etape Caledonia, Fred Whitton, Etape du Tour, and La Marmotte official results 2022-2025."}],"limitations":["Self-reported FTP overstates true threshold by ~5% on average. We've smoothed against measured 20-min tests where available.","The dataset is heavily male-skewed. Female-cyclist percentile bands run roughly 80-85% of the male values shown; we are gathering data to publish a separate female table.","Active-trainer bias — riders who use a power meter and structure are stronger than the broader amateur population. Numbers should not be read as 'all cyclists'.","FTP improvement rates assume a credible starting test. A bad baseline test inflates apparent gains.","Sportive times include feed-station stops and are weather-dependent — read the bands as ranges, not point estimates."],"inclusionCriteria":["Self-identifies as actively training (4+ hrs/week, 12+ months consistent)","Rides with a power meter or calibrated smart trainer","FTP set within the last 8 weeks via 20-min, ramp, or extended-effort test","Bodyweight measured within the same window"]},"keyFindings":[{"stat":"3.1 W/kg","label":"Median 35-44 male amateur","detail":"Roughly the boundary between fit recreational and competitive amateur."},{"stat":"+15%","label":"Realistic 12-month FTP gain","detail":"Typical band for a trained rider on a structured plan."},{"stat":"9 hrs","label":"Weekly training to race competitive sportives","detail":"Far less than most riders assume. Quality > volume."},{"stat":"~5%","label":"FTP loss per decade after 35","detail":"Untrained. Coached masters routinely beat this."}],"ftpByAge":[{"ageGroup":"18-24","p25":195,"p50":240,"p75":290,"p90":340},{"ageGroup":"25-34","p25":200,"p50":245,"p75":295,"p90":345},{"ageGroup":"35-44","p25":195,"p50":235,"p75":285,"p90":335},{"ageGroup":"45-54","p25":180,"p50":220,"p75":270,"p90":315},{"ageGroup":"55-64","p25":165,"p50":200,"p75":245,"p90":285},{"ageGroup":"65+","p25":145,"p50":175,"p75":215,"p90":250}],"wkgByAge":[{"ageGroup":"18-24","p25":2.6,"p50":3.2,"p75":3.9,"p90":4.6},{"ageGroup":"25-34","p25":2.7,"p50":3.3,"p75":4,"p90":4.7},{"ageGroup":"35-44","p25":2.5,"p50":3.1,"p75":3.8,"p90":4.5},{"ageGroup":"45-54","p25":2.3,"p50":2.9,"p75":3.5,"p90":4.2},{"ageGroup":"55-64","p25":2.1,"p50":2.6,"p75":3.2,"p90":3.8},{"ageGroup":"65+","p25":1.9,"p50":2.3,"p75":2.8,"p90":3.3}],"trainingHoursByGoal":[{"goal":"Sportive completion","goalShort":"Finish a sportive","description":"Get round a 100-160km sportive feeling strong, not broken. Goal is finishing comfortably, not racing.","weeklyHoursLow":4,"weeklyHoursHigh":7,"weeklyHoursTypical":6,"weeklyTSS":"300-450"},{"goal":"Sportive competitive","goalShort":"Compete in your sportive","description":"Race the back third of an Etape, Marmotte, or Fred Whitton. Targeting a top-25% finish or a personal time.","weeklyHoursLow":7,"weeklyHoursHigh":10,"weeklyHoursTypical":9,"weeklyTSS":"500-700"},{"goal":"Racing Cat 4","goalShort":"Race Cat 4 / E-grade","description":"Hold the bunch at entry-level road races and crits. Sharper top-end work alongside endurance volume.","weeklyHoursLow":8,"weeklyHoursHigh":12,"weeklyHoursTypical":10,"weeklyTSS":"600-800"},{"goal":"Racing Cat 3","goalShort":"Race Cat 3 / A-grade","description":"Compete at regional level — animate races, finish in the bunch, take the occasional result. Demands serious training discipline.","weeklyHoursLow":10,"weeklyHoursHigh":15,"weeklyHoursTypical":12,"weeklyTSS":"750-1000"}],"sportiveTiers":[{"tier":"Tier 1","tierLabel":"Easy / Local Sportive","distanceKm":"50-80km","climbingM":"<1,000m","examples":"Wicklow Lake Loop, local club sportives","p25Minutes":210,"p50Minutes":180,"p75Minutes":155,"p90Minutes":135},{"tier":"Tier 2","tierLabel":"Standard Sportive","distanceKm":"80-120km","climbingM":"1,000-1,800m","examples":"Etape Caledonia, Tour of Cambridgeshire","p25Minutes":330,"p50Minutes":285,"p75Minutes":250,"p90Minutes":220},{"tier":"Tier 3","tierLabel":"Challenging Sportive","distanceKm":"120-160km","climbingM":"1,800-2,800m","examples":"Wicklow 200, Fred Whitton","p25Minutes":450,"p50Minutes":390,"p75Minutes":340,"p90Minutes":295},{"tier":"Tier 4","tierLabel":"Marquee / Mountain","distanceKm":"160km+","climbingM":"2,800m+","examples":"Etape du Tour, Marmotte, Maratona dles Dolomites","p25Minutes":620,"p50Minutes":540,"p75Minutes":470,"p90Minutes":405}],"ftpImprovementRates":[{"monthsTraining":3,"label":"After 3 months","typicalLowPct":5,"typicalHighPct":10,"topQuartileLowPct":10,"topQuartileHighPct":18,"notes":"First-block 'newbie gains' for previously unstructured riders. Long-trained riders sit closer to the lower end."},{"monthsTraining":6,"label":"After 6 months","typicalLowPct":8,"typicalHighPct":15,"topQuartileLowPct":15,"topQuartileHighPct":25,"notes":"Beyond the initial spike, a base + build cycle compounds. Body comp and consistency become the rate-limiting step."},{"monthsTraining":12,"label":"After 12 months","typicalLowPct":12,"typicalHighPct":20,"topQuartileLowPct":20,"topQuartileHighPct":35,"notes":"A full training year, including a peak event and a recovery block. Top quartile usually combines structure, weight loss, and a coach."}]}}