Road cycling training: mechanical efficiency of professionals and amateurs

Before anything, We remember here an article where we defined the mechanical efficiency. If you want to progress in road cycling training, understanding mechanical efficiency is key. Mechanical efficiency is defined as the relationship between the work produced on the pedals (power) and the metabolic energy consumed (calories or VO2)..

To compare an under-23/professional cyclist with an amateur who trains between 10-13 h per week, we must consider:

• Genetics: the starting point of each cyclist.
• Ability to adapt and assimilate training loads: the margin of progression before hitting the physiological ceiling.
• Dedication and availability for training: the amount of time and energy invested in road cycling training.

Season comparison 2025

	U23 cyclist / profesional (65kg.)	Amateur cyclist (64.8kg.)
Stamina (%)	82 %	76 %
Kj./kg./h.	10,8	7,1
Kj./kg.	24	14
VO2max. (mL./min./kg.)	79	64
P5′ relative (w/kg.)	6,8	4,47
P20′ relative (w/kg.)	5,8	3,6

As observed, although body weight is similar, The sub23/professional cyclist has:

• Greater fatigue resistance.
• Ability to produce higher energy in less time.
• VO2max superior, which translates into greater relative power.

Instead, the amateur cyclist maintains moderate resistance, but it is difficult to sustain optimal performance during long road cycling training sessions. Your VO2max and relative power are lower compared to the professional cyclist.

Conclusion: genetics, dedication and personal context

genetics, along with the dedication and availability of each cyclist, determines work capacity, VO2max and mechanical efficiency. That's why, when planning your road cycling training, It is essential to be realistic and adapt the loads to your personal context.

We also, You can improve efficiency and fatigue tolerance by:

• Smooth rides and cycling base training.
• Workouts aerobics and specific VO2max.

With an approach adapted to your level, Road cycling training will allow you to progress steadily and safely, bringing you closer to the performance parameters of professional cyclists.