Cycling Watts Explained For Dummies

Alright, let’s cut the crap and get straight to the point.

You’re cycling, you’ve got a power meter, and now you’re staring at those watts like they’re some kind of mystery.

What the hell do they mean?

What do you do with them?

Why should you care?

Well, I’m here to make it simple. Strap in, I’ll explain watts like you’re in a bar, not a classroom.

Ready? Let’s go.

1. Simple Definition

Let’s get the basics out of the way first. Watts aren’t some abstract thing that only scientists care about.

They’re the raw measure of your energy output on the bike.

A watt is simply power—power is energy per time.

Think of it as the force you’re using to move yourself and the bike forward.

It’s energy, but it’s wrapped up in the time it takes to use it.

A single watt is one joule of energy per second.

When you push on the pedals, you’re converting your muscles’ energy into watts.

The harder you push, the more watts you create. If you’re cranking out 200 watts, it means you’re expending that much energy every second.

Simple, right? Higher watts = more power. Period.

2. Don’t Be a Fool – Know Your FTP

Alright, we’ve got watts sorted.

Now, here’s where it gets interesting. FTP—Functional Threshold Power—is your magic number.

It’s the highest wattage you can maintain for an hour without burning out.

This number is what separates the casual riders from the serious ones.

You know those long rides where you’re aiming for a personal best?

You’ll need your FTP to pace yourself properly.

Why? Because knowing your FTP lets you understand how much power you can push for sustained periods.

Let’s say you’re doing a climb. Knowing your FTP means you can pace yourself and avoid going too hard early on, leading to a blowout halfway up.

It’s not about going full gas from the start—it’s about managing your effort to make sure you don’t collapse before the finish line.

But how do you find it?

A simple FTP test will get you there. R

ide at the highest power you can sustain for 20 minutes. From there, your FTP is roughly 95% of that 20-minute output.

That’s your power for the long haul. Start using this as your baseline for all kinds of training.

Trust me, you’ll thank yourself later.

3. Watts, Calories, and the War on Fat

Let’s talk about calories for a second because watts aren’t just some numbers on your screen—they’re directly tied to how much energy you burn.

If you’re holding 150 watts for three hours, you’re burning around 1620 calories. That’s the raw power it takes to keep you moving.

But there’s more to this than just looking at your power. You’ve got to fuel yourself properly.

Think about it: Your body is like a machine. If it doesn’t get the right kind of fuel, it starts breaking down.

So, if you’re going on long rides—three hours, four hours, whatever—fuel up.

Your body will burn roughly 540 calories per hour if you’re maintaining 150 watts. You can’t just rely on your morning breakfast and expect to make it through. You’ve got to feed that engine while you ride.

This also means if you’re looking to lose weight or get leaner, watts give you a very clear idea of how many calories you’re burning.

Use it as a tool to track your energy expenditure and adjust your food intake accordingly.

You’ll find yourself managing your energy better, which translates to longer rides without the fatigue setting in.

4. Efficiency, Baby, Efficiency

We can all push watts. The trick is making them count. See, it’s not just about putting power down—it’s about how efficiently you use that power.

Efficiency means using less effort for the same output, and that’s where cadence comes into play. It’s the speed at which you pedal.

If you’re grinding away in a high gear with a low cadence, you’re probably using more energy than you need.

Instead, shift into a lower gear, increase your cadence, and suddenly, you’ll be able to keep up that power without straining your muscles.

It’s all about finding that sweet spot where your muscles don’t fatigue too quickly but you’re still maintaining a high wattage output.

The pros are masters of this. They’ll push watts with barely a sign of fatigue because they know how to maintain a steady cadence, switching gears and adjusting their rhythm to keep things flowing.

You don’t have to be a pro, but damn, it helps to learn from them.

5. Comparing Watts: Stop Trying to Keep Up with the Pros

Here’s the thing. Stop comparing yourself to others.

So, you see a pro cyclist pushing 400 watts, and you think you’re nowhere near that level.

So what? Watts aren’t a competition—they’re a measure of your personal power.

Focus on your numbers, your improvement, and that’s all that matters.

Your journey with watts is just that—yours. It’s about where you were yesterday and where you are today.

If you can maintain 150 watts for three hours now, but you couldn’t a year ago, that’s progress.

Who cares what some pro is doing on a tour climb? You’re improving. That’s the real race.

Compare your current self to your past self, not to some Instagram hero who probably had a team of nutritionists and mechanics fixing their bike in between climbs.

6. Power Meters: The Real MVP

You can’t talk watts without talking about power meters. You want accuracy? You need a power meter.

Without one, you’re flying blind, relying on estimates that can be as unreliable as a weather forecast.

Strava can give you a general idea of how hard you’re working, but it doesn’t know the truth.

A power meter is like the blood pressure cuff for cyclists. It tells you exactly how much power you’re pushing in real time.

There’s no guessing, no relying on your feel for the ride. You know your numbers. You can trust them. And that’s how you can start tailoring your training. Once you have the right gear, you’ll start making real gains.

If you don’t have a power meter yet, stop making excuses. Get one. You’ll learn more about your riding than you ever thought possible, and the investment will pay off.

7. Watts = Smart Training

It’s not just about knowing your watts—it’s about using that knowledge to train smarter.

Once you have your FTP, you can start designing your training around it. You’ll know what your ideal wattage is for different types of rides, and you’ll be able to pace yourself accordingly.

Long rides?

You’ll aim for a lower percentage of your FTP, somewhere around 55-75%. These are the rides that build endurance without draining you.

Shorter, intense efforts? Crank it up to 90-105% of your FTP. These are the intervals that improve your power and speed.

You’ll get smarter, faster, and more efficient, and it’s all thanks to those watts.

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Point	Explanation
What Are Watts?	Power. It’s the speed at which you use energy on the bike.
FTP (Functional Threshold Power)	Your personal power benchmark—how much you can sustain for an hour.
Watts and Calories	150 watts for 3 hours burns about 1620 calories. Fuel up to keep going.
Efficiency	Better cadence, less muscle strain = more watts, less pain.
Stop Comparing to Pros	Look at your own improvement, not others.
Power Meters	A must-have to track real wattage. No estimates.
Smart Training	Train with your watts. Know your zones.

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Conclusion

You’ve got watts. You’ve got power. But now? Now, you know what to do with them.

Watts aren’t just numbers on a screen; they’re your damn ticket to riding smarter, longer, and faster.

Build your FTP. Fuel up right. Be efficient.

Forget about the pros and focus on your own damn grind.

I don’t care how many watts you’re pushing—what matters is that you’re always pushing them better than yesterday. Keep your eyes on the road, not on Strava.

And the next time someone asks you about watts, don’t just shrug. Teach them something. Make it count.