For a 50-year-old cyclist, roughly 2.0–2.5 W/kg is a solid recreational level, 2.5–3.2 W/kg fits a fit regular rider, and 3.2–4.0+ W/kg is competitive masters territory. FTP varies widely by background and training history, so treat these as broad ranges rather than pass/fail marks.
What counts as a good FTP at 50?
Functional threshold power is best compared as watts per kilogram, since climbing and group riding rewards power relative to body weight. The table below reflects commonly observed ranges for trained 50-year-old riders. They are benchmarks, not rules — a former rower, a lifelong cyclist, and someone who started at 48 can sit in very different places with equal health.
Age itself barely dents FTP through the 50s for riders who keep training; VO2 max and recovery decline faster than threshold power. Plenty of masters athletes hold or improve FTP well into their late 50s.
FTP benchmarks by riding level
| Riding level | Typical FTP (W/kg) | Typical weekly hours |
|---|---|---|
| Recreational | 2.0–2.5 | 3–5 |
| Fit enthusiast | 2.5–3.2 | 5–8 |
| Competitive masters | 3.2–4.0+ | 8–12 |
How to test your FTP accurately
Age-formula estimates are less useful than a real test. Options: a 20-minute all-out effort with FTP taken as 95% of average power, a ramp test on the trainer, or a hard 40–60 minute sportive or long climb where average power approximates threshold. Test every 6–8 weeks in a rested state, ideally at the same time of day on the same setup, and let the trend matter more than any single number.
Masters-specific training notes
- Strength training matters more after 50 — heavy lifting preserves muscle mass, force, and bone density.
- Recovery runs longer: many masters riders do better alternating hard days rather than stacking two quality days back to back.
- Adequate protein and sleep have a bigger relative impact on progress than for a 25-year-old.
- Keep VO2 max work in the plan — it declines fastest with age and responds best to training.
Should I compare my FTP to others?
Use benchmarks as orientation, then compete only with your own trend line. If your watts per kilogram is rising across the season, your training is working — whatever the neighbours on Strava are doing.
Using Vo2Max
Enter your tested FTP in Vo2Max and every workout — zones, intervals, endurance rides — calibrates to it, and the plan re-tests you on schedule.