Body Weight Impact
Weight ↔ pace & W/kg.
Roughly 1% body-weight change shifts your sustainable running pace by ~1% and shifts your cycling W/kg by the same. Use this to set realistic expectations, not to chase weight loss at any cost.
Weight change
-4.0kg
-5.6%
Projected pace
4:43/km
was 5:00/km
Projected W/kg
3.82
was 3.61
A coach's note
Lean mass matters as much as scale weight. Under-fueling to hit a number on a calculator will cost you watts, durability, and immune function. Use this to model best-case gains, then build a plan that supports training load — not the other way around.