Buzz
Peloton bikes are primarily celebrated for their immersive video classes, featuring a dynamic social leaderboard, engaging instructors, and meticulously curated music tracks. However, from a fitness perspective, my top pick is 'power zone' training, which can be done through dedicated classes or by activating the power zone bar during any workout. Allow me to share why I’m so passionate about it, and how you can easily begin using it as well.
What exactly is power zone training?
Cyclists gauge their effort based on power: the amount of energy transferred through the pedals over a specific period. This is typically measured in watts. When riding outdoors, a power meter is needed for this measurement, but with Peloton, it’s built right in. (The Bike estimates your power; the Bike+ comes equipped with a true power meter. Both are effective for the purposes I’m discussing here.)
Power zones are tailored to your personal fitness level—more on how that works in a moment—and there are seven distinct zones. If you're familiar with the output number (the figure displayed in the center of your screen), your output determines which zone you're in. Higher output numbers place you in higher zones.
A power zone workout (or 'ride,' as Peloton refers to them) will guide you through each zone. Unlike typical Peloton classes, the instructors in power zone rides won't dictate your resistance settings, though they may suggest a cadence—hitting that cadence is optional. So if you're in zone 1 and the instructor suggests you pedal in zone 3, you can adjust by either increasing your resistance, cadence, or both—whichever method gets you into the right zone.
Just to be clear, power zones are not related to heart rate zones. We’ll discuss the distinction a bit later.
What makes power zone rides stand out?
Since power zones are customized to your abilities, you always have a benchmark to measure how hard you’re working, relative to what you're capable of. I prefer power zone rides because they allow me to predict the training effect I can expect from them.
While a 'classic rock ride' can vary in difficulty, ranging from easy to challenging, I know that a 'power zone endurance' ride will predominantly keep me in zones 2 and 3, focusing on stamina without pushing me too hard. On the flip side, a 'power zone max' ride will push me intensely, much like a HIIT session. What sets it apart is that I can see on the power zone bar exactly when I’m hitting the optimal output for the workout—not too hard, not too easy.
In a nutshell, other rides are fantastic for fun or letting the workout surprise you. Power zone rides, however, are all about training. If your goal is to improve your speed and performance on the bike, these structured sessions are designed to help you achieve that, with clear metrics to track your progress.
What does a power zone ride feel like?
When you’re ready for a power zone ride, the first step is choosing the type of ride you want. You can filter classes by 'power zone' as a category, and within that, you’ll find three different types of classes:
Power zone (PZ): These rides are focused on spending most of your time in zones 3, 4, and 5, with recovery periods in zone 1 or 2 between efforts. While challenging, they generally aren’t overwhelmingly intense.
Power zone max (PZM): Expect these rides to push you into higher zones (6 and 7), with easier recoveries typically in zone 1.
Power zone endurance (PZE): These sessions will keep you mostly in zones 2 and 3, offering moderate and consistent effort throughout the workout.
The shortest power zone rides typically last 30 minutes, though there are a few 20-minute rides available in the catalog. The 45-minute rides are likely the most popular, but you'll also find plenty of 60-minute options, as well as some 75- and 90-minute PZE rides.
All power zone rides kick off with a warm-up lasting between 10 and 13 minutes. Here’s a typical sequence:
A few minutes (usually one song) of light pedaling in zone 1 to start warming up your legs.
Spin-ups, where you pedal as fast as you comfortably can, for around 30 seconds at a time. Your exact zone doesn’t matter here. Between spin-ups, you’ll pedal in zone 1 to recover. After doing three to five spin-ups with short rest periods, you'll move to the next phase.
A 'build,' with 30 to 90 seconds in each of the zones used in the workout. For a PZE, you might spend 90 seconds in zone 2 and another 90 seconds in zone 3. For a PZM, you could spend 30 seconds in zones 3, 4, 5, and 6.
A brief recovery (usually 1 minute) of zone 1 pedaling before the main workout begins.
Instructors may add their own unique touches to the details, but the basic structure will always remain the same: a zone 1 segment, a series of spin-ups, and a build. During the warm-up, they'll typically explain the workout structure you'll be following.
To preview the workout structure before starting the class, tap 'class plan' in the ride description, then 'view details.' This will provide a full breakdown. (Some older classes might not include this, but most from the past year or two will.) The plan outlines which zone each interval will be in and how long you’ll spend there. In the example here, you’ll spend 3, 5, 7, and 5 minutes in zone 3, with brief recoveries in zone 2. This is a typical setup for a PZE class.
Why you’ll appreciate the power zone bar
Anyone can join a power zone class at any time, but without having set up your power zone bar, you won't know exactly when you're in the correct zone. (Feel free to jump in anyway; during the build, the instructor will explain how each zone should feel. You can base your first couple of rides on that.)
The power zone bar is a color-coded line located at the bottom of your screen, beneath your output. As your output changes, the zones will light up in color. When you're in zone 1, only the leftmost blue section will light up, and in zone 7, the entire rainbow will show, with zone 7 in red to indicate you're there. For power zone classes released after November 2022, there’s a zone outline indicator, so even if you miss the instructor's cue, you’ll know which zone you should be in based on your screen.
Once you set up your power zone bar (we’ll cover that shortly), you’ll have the option to keep it visible all the time, not just during power zone classes. I strongly recommend doing this. With the power zone bar, you can apply power zone training principles to scenic rides, and compare how traditional classes align with your personal zones. If I want to enjoy a music ride for fun but stay within easy training, I just keep my output in zone 2 or 3. The power zone bar makes it easy to monitor that.
How to configure your power zones on Peloton
If you're familiar with the term “FTP” (hello, cyclists!), you can activate the power zone bar right now in your settings. Just head to your profile, navigate to Preferences, and find the FTP section at the bottom of the screen. Tap “calculate custom value,” and input your FTP number there.
For the rest of us, you’ll need to take an FTP test. Well, you might not exactly want to, but it’s essential to calibrate everything accurately.
How to perform an FTP test
FTP stands for Functional Threshold Power, which indicates the maximum output you can sustain over a period of time. Peloton offers specific rides designed to assess your FTP. After completing one, you’ll receive a prompt asking if you want to update your FTP in your settings. (Be sure to accept.)
The FTP test lasts for 20 minutes, but I recommend setting aside an hour for the whole process. This gives you time for a 10-20 minute warmup, the 20-minute test, a 5-15 minute cooldown, and enough time afterward to lie on the floor. (Pro tip: Have someone bring you a cold bottle of water when you’re done.)
People often feel anxious about the FTP test, but it's really just a way to gauge your current fitness level. If you do it properly, you’ll be tired at the end, but you’ll have your FTP, which means you can confidently enjoy easy rides, knowing they’re tailored to your abilities.
I’ve done a few FTP tests. Here are some of my personal tips:
Pick a time, and when it arrives, jump on your bike and just do it. If you're someone who gets anxious about having a test scheduled ahead of time, I suggest doing it right now. Seriously, turn on your bike and get it over with. You can read the rest of this article afterward.
Start with an FTP warmup ride. They vary from 10 to 15 minutes, but I find longer warmups to be better—sometimes I’ll even do two 10-minute warmups back to back. Choose your favorite, most motivating instructor for the warmup.
After the warmup, take a quick water break if needed, and then dive straight into the FTP test. The instructor doesn't matter much at this point, and you might not even notice them. If music is important to you, mute the screen and play your own tunes.
Start at a pace you’re confident you could sustain for more than 20 minutes. Every five minutes, ask yourself if you could increase your intensity while still being able to keep going. If you’ve set a 20-minute personal record (PR) in the past (whether from a previous FTP test or another ride), filter the leaderboard to show just “me” and challenge yourself to beat it.
If you feel like you can’t continue, slow down a little—but don’t stop. Maintain this new pace and keep checking in with yourself every few minutes to see if you can ramp up the effort or need to hold steady. It's better to go out strong, ease off a little, and push through the finish, than to quit halfway and have to redo it. No one wants that.
No matter your fitness level, you can achieve some power output in a 20-minute test. If the number you get isn’t to your liking, retake the test in a few weeks. But you won’t know what that number is unless you finish. So don’t quit. Keep pedaling. You’ve got this.
At any point during the test, avoid focusing on how much time is left. Just concentrate on getting through this minute.
Before long, you’ll find yourself pushing through the final sprint. Once the ride ends, I usually take a photo of my output from the leaderboard with my phone. Afterward, be sure to do a cooldown (your body will thank you). When you exit the ride, Peloton will prompt you to update your FTP. Always say yes. By the way, it's suggested to retake the FTP test every 4 to 6 weeks.
Heart rate zones vs. power zones
Let me make something clear: when you’re training with power zones, they should be used instead of heart rate zones—not alongside them.
Of course, you can still wear a heart rate monitor if you wish, but it won't be guiding your workout. You’ll see the power zone bar at the bottom of the screen, and the heart rate zone indicator at the top left. Either ignore or hide the heart rate zone indicator. You can click the little sideways arrow to make it disappear, but keep tracking your heart rate so you can review it later.
Many people wonder how heart rate zones correlate with power zones, but there is no universal formula to convert them. Generally speaking, heart rate zone 2 aligns with power zones 2-3. However, as you work out longer, your heart rate naturally increases, and it also takes more time to change when you adjust your intensity. For example, when you switch to power zone 5, your bike will immediately be in zone 5, but your heart rate may take about 30 seconds to adjust. Don’t worry if the heart rate zones and power zones don’t match up perfectly. You’re only training with one system at a time, and here, we focus on power zones.
What kind of power zone workouts should I do?
If you're new to power zone workouts, the best way to learn is by taking the Discover Your Power Zones program (available in the ‘Programs’ section on the Bike/Bike+). The program includes an FTP test at the start and end of the four-week program, along with a variety of power zone workouts in between. Since the instructors understand you’re just starting out, they’ll explain everything thoroughly and provide helpful tips to make the most of your experience.
Once you've completed that program, you may consider taking Build Your Power Zones to keep progressing in the same direction. However, it's perfectly fine to start exploring any power zone classes you think will be enjoyable. Over time, you may decide to try Peak Your Power Zones, an advanced program designed to help improve your FTP. While any program you choose will help raise your FTP, the Peaking program is specifically aimed at pushing that number higher, focusing purely on that goal instead of providing a more balanced fitness regimen.
If you prefer to go at it alone, you can create your own routine by simply understanding what each type of power zone workout offers. A general guideline for most people could be:
0 or 1 Power Zone Max ride(s) per week
1 or 2 Power Zone ride(s) per week
Power Zone Endurance rides for the remaining time you have available (or choose other rides while maintaining zone 2-3 on the power zone bar)
So, if you’re riding three times a week, you might do one PZ and two PZE rides. If you're a true enthusiast who rides every day, you could aim for one PZM, two PZ rides, and four PZEs—some of those PZE sessions may be entirely in zone 2 (staying in zone 2 instead of alternating between zones 2 and 3). Customize your routine to your own fitness level and the time you have available.
When selecting your workouts, the Power Zone Tool from homefitnessbuddy.com is extremely helpful. It lets you filter and sort by instructor, workout duration, and a helpful metric known as TSS (training stress score). The higher the TSS, the more challenging the workout will be in terms of recovery. (For example, searching for 'Christine PZE' and sorting by TSS will show you several 30-minute zone 2 rides, perfect for a recovery day.)
You can also get a visual preview of the zones in the form of a chart, which I find much easier to interpret than the way Peloton displays them in the class plan. Keep in mind that while the latest rides may not appear on this tool yet, there will be some older rides included that might not have the power zone indicator. Fortunately, all the important stats are right there in each ride entry, allowing you to pick exactly which sessions you want to try.
