How to Use Power Zone Workouts on the Peloton Bike

Peloton bikes are best known for their video classes, which feature a social leaderboard, chatty instructors, and handpicked music. But from a fitness perspective, my favorite feature is “power zone” training, which you can do with specific classes or enable the power zone bar for any workout. Let me tell you why I love it, and how you can get started with it, too.

What is power zone training? 

Cyclists measure their effort in terms of power: how much energy you transmit through the pedals in a given length of time. It’s often measured in watts. On an outdoor bike, you need a power meter to measure this; on Peloton, this measurement is built in. (The Bike estimates your power; the Bike+ has a true power meter. Both work just fine for everything I’m discussing today.) 

Power zones are personalized to you—in a minute we’ll talk about how—and there are seven zones. If you’re familiar with the output metric (the number in the middle of your screen), your output is what determines your zone. Higher output numbers fall into higher zones. 

A power zone workout (or “ride,” as Peloton calls them) will tell you when to go into each zone. Unlike other Peloton classes, instructors leading power zone rides won’t tell you what resistance to use, and they may recommend a cadence, but you’re never required to hit it. So if you’re in zone 1 and the instructor tells you to pedal in zone 3, you can choose to increase your resistance, your cadence, or both—whatever gets you there.

To be totally clear, power zones are nothing to do with heart rate zones. We’ll talk about the difference a little bit later.

Why are power zone rides special? 

Since power zones are calibrated to your personal abilities, you always have a scale that tells you how hard you’re working, relative to what you are capable of. I like power zone rides because I know what kind of training effect to expect from them. 

Where a “classic rock ride” could be hard, easy, or anywhere in between, I know that a “power zone endurance” ride is going to keep me in zones 2 and 3 for most of the workout, training my stamina without making me too fatigued. On the other hand, a “power zone max” ride will have me working hard, like a HIIT workout. The difference is that I know from the power zone bar on my screen exactly when I’m hitting the ideal output for the workout that I’m doing—not too hard and not too easy.

In short, other rides are great for having fun or for letting yourself be surprised. Power zone rides are for training. If you want to get faster and better on the bike, these are structured workouts that will make that happen, and give you ways to measure your improvement.

What is a power zone ride like? 

When you want to do a power zone ride, your first job is to decide which kind. You can filter classes by “power zone” as a type, but within that you’ll see three types of classes: 

• Power zone (PZ): With these you’ll spend most of your working time in zones 3, 4, and 5, with recoveries in zone 1 or 2 in between efforts. These tend to be pretty hard workouts, but they’re usually not too intense.

• Power zone max (PZM): These rides will take you into the higher zones (6 and 7) with easy recoveries, usually in zone 1.

• Power zone endurance (PZE): These rides almost always keep you in zones 2 and 3 the whole time. Your effort will be moderate but steady. 

The shortest power zone rides are usually 30 minutes (there may be a few 20-minute rides in the catalog). The 45-minute rides are probably the most popular, but there are plenty of 60-minute rides and a few 75- and 90-minute PZE rides.

Credit: Peloton

All power zone rides start with a warmup that is usually between 10 and 13 minutes. A typical one goes like this: 

• A few minutes (usually one song’s worth) of pedaling in zone 1 to let your legs start to warm up. 

• Spin-ups, where you move your legs as fast as you comfortably can, for maybe 30 seconds at a time. Your exact zone doesn’t matter here. In between the spin-ups, you’ll pedal in zone 1 to recover. After three to five spin-ups, with maybe 30 seconds or a minute in between, it will be time for the next phase.

• A “build” with 30 to 90 seconds in each of the zones you’ll be using in the workout. For a PZE that might be 90 seconds in zone 2 and 90 seconds in zone 3. For a PZM, you might get 30 seconds each in zones 3, 4, 5, and 6. 

• A short recovery (usually 1 minute) of zone 1 pedaling before the main workout begins.

Instructors will get creative with the details, but will always keep the structure of a zone 1 segment, a few spin-ups, and a build. During the warmup, they will usually explain the structure of the workout to come. 

To see the structure of the workout before you start the class, you can tap “class plan” in the ride description, then “view details,” and you’ll be able to see the full breakdown. (Some older classes don’t have this information, but ones from the last year or two will always have it.) The plan will show you what zone each interval is in, and how many minutes you’ll spend there. In the example here, you’ll spend 3, 5, 7, and then 5 minutes in zone 3, with shorter recoveries in zone 2. This is pretty typical for a PZE class.

Why you’ll love the power zone bar

Credit: Beth Skwarecki/Peloton

Anybody can take a power zone class at any time, but if you haven’t set up your power zone bar, you won’t know exactly when you’re in the right zone. (Go ahead and take the class anyway, though. During the build, the instructor will explain what each zone should feel like. You can do your first ride or two by feel.) 

The power zone bar is a color-coded line at the bottom of your screen underneath your output. The zones will fill in with color according to your output, so that when you’re in zone 1, you’ll just see the leftmost blue chunk lit up, and when you’re in zone 7, you’ll see the whole rainbow, with zone 7 in red to let you know that’s where you are. Power zone classes released after November of 2022 have an indicator outline around the zone you’re supposed to be in, so even if you missed the instructor calling out the zone, you’ll see on your screen what zone you should be in.

When you set up your power zone bar—more on that in a sec—you’ll get the option to show it all the time, instead of just in power zone classes. I highly recommend doing this. With the power zone bar, you can use the idea of power zone training when you’re doing a scenic ride, and you can see how traditional style classes compare to your own zones. If I want to take a music ride for fun, but stick to easy training, I’ll just make sure my output stays in zone 2 or 3. With the power zone bar enabled, it’s easy to do that.

How to set up your power zones on Peloton

Credit: Beth Skwarecki/Peloton

If you know what the term “FTP” means (hello, cyclists), you can go into your settings right now and turn on the power zone bar. It’s in your profile, under Preferences. At the bottom of the screen, find the FTP section, and tap “calculate custom value.” You can enter your FTP number there.

For the rest of us, though, you’ll want to take an FTP test. Well, you might not want to, but you kind of need to, to calibrate everything properly. 

How to take an FTP test

Credit: Beth Skwarecki/Peloton

FTP stands for Functional Threshold Power, and it’s a measure of how high an output you can sustain over time. There are specific Peloton rides that are designed to measure your FTP. After you do one, you’ll get a prompt asking if you’d like to update your FTP in settings. (Say yes.)

The FTP test takes 20 minutes, but I like to budget an hour. That gives you 10 to 20 minutes for a warmup, 20 minutes for the test, 5 to 15 minutes for a cooldown, and then plenty of time to lie on the floor afterward. (Pro tip: Have someone bring you a fresh, cold bottle of water when you finish.) 

People get nervous about the FTP, but it’s really just a benchmark of where your fitness stands at the moment. If you do it right, you’ll be exhausted at the end, but then you’ll know your FTP—which means you can take easy rides and know they will be easy, because they’ll be calibrated to you. 

I’ve taken a few FTP tests. Here are my tips: 

• Schedule a time, and when the time comes, hop on the bike and do it. If you are the type of person to get nervous when a test is on your calendar for a future date, just do it now. I’m serious, turn on your bike right this second and get it over with. You can read the rest of this article when you’re done.

• Do an FTP warmup ride. Some are 10 minutes, some are 15. I find that longer is better; sometimes I’ll do a 10 minute warmup twice. Pick your favorite, most encouraging instructor for the warmup. 

• After the warmup, take a quick minute for a water break if you need it, and then go right into the FTP test. It does not matter who the instructor is; you’ll barely notice them. Mute the screen and play your own music if the music matters to you. 

• Start at a strong, steady pace, something you’re confident you could keep up for 20+ minutes. Every five minutes, ask yourself if you could kick up the intensity a notch and still be able to hang on. If you have a 20-minute PR already in the system (whether a previous FTP test or another ride), filter the leaderboard to “just me” and try to beat yourself.

• Anytime you feel like you can’t possibly continue, slow down a little but do not stop. Use this as your new steady pace, and get back to asking yourself every few minutes whether you could increase your output or if you need to stay where you are. Better to go out too fast, slow down, and then continue to the finish, than to quit halfway through and…then what? Do it all over again? No way.

• No matter your fitness level, there is some amount of power that you can log in a 20-minute test. If you don’t like the number you get, you can retest in a couple weeks. But you won’t know what number that is until the end. So don’t quit. Keep pedaling. You can absolutely do this.

• Whatever minute you’re in, don’t focus on how many minutes there are left. Just focus on making it through this minute.

Before you know it, you’ll be in your final sprint to the finish. The ride will end, and at this point I usually snap a photo with my phone of my output on the leaderboard. When you leave the ride to do a cooldown (please do a cooldown, your body will thank you), Peloton will ask if you’d like to update your FTP. Say yes. By the way: It’s recommended to take a new FTP test every 4 to 6 weeks. 

Heart rate zones vs. power zones

I need to make something very clear: When you’re training with power zones, those are to be used instead of heart rate zones. Not in addition. 

Now, you can still wear a heart rate monitor. That’s fine. You’re just not using it to guide your workout. You’ll see the power zone bar at the bottom of your screen, and a heart rate zone indicator at the top left. Either ignore or hide the heart rate zone indicator. You can tap the little sideways arrow and it will disappear, but keep logging your heart rate data so you can look at it later. 

Note the heart rate zones in the top left, and power zones at the bottom. At the moment, both are in zone 1.
Credit: Beth Skwarecki/Peloton

People often wonder how heart rate zones match up with power zones, but there is no consistent way to convert them. In general, heart rate zone 2 matches power zones 2-3. But your heart rate drifts upward the longer you work out, and your heart rate also takes longer to change when you shift gears. If you’re moving into power zone 5, your bike will be at zone 5 immediately. Your heart might take 30 seconds to catch up. Don’t ever worry if your heart rate zones and power zones aren’t matched, OK? You can only train with one at a time, and we’re here to train with power zones.

What kind of power zone workouts should I do? 

When you first start, the easiest way to learn your way around power zone workouts is to do the Discover Your Power Zones program (available from the “Programs” section on the Bike/Bike+). It will guide you through doing an FTP test at the beginning and at the end of the four-week program, and in between you’ll get a sampler of all the different power zone workout types. The instructors know they’re talking to power zone beginners, so they’ll spend plenty of time explaining how everything works and giving you tips on making the most of it. 

When you’re done with that program, you may want to take Build Your Power Zones to continue working in that same vein, but it’s also fine to just start taking whichever power zone classes you think you’ll enjoy. Eventually you may want to take Peak Your Power Zones, a more advanced program that is geared toward improving your FTP. (Your FTP will improve no matter which program you take, but the “Peaking” program is laser-focused on making that number go up rather than delivering a well-rounded fitness program.) 

Besides those three built-in programs, you can also find program suggestions on Reddit (there is a #RedditPZ group that runs nine-week programs) and a Facebook-based Power Zone Pack that runs challenges for subscribers.

But if you’re on your own, you can build your own routine just by knowing what to expect from each type of power zone workout. For most people, it would work to do: 

• 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 rest of your available time (or do other rides while staying in zone 2-3 on the power zone bar)

So if you ride three times each week, you might do one PZ and two PZE. If you’re a monster who rides every day, you might do one PZM, two PZ’s, and four PZEs, with one or two of those PZE rides being all zone 2 (instead of following the callouts to switch between zones 2 and 3). Adjust as needed to your own fitness level, and choose the lengths of workouts that work for your schedule.

When choosing your own workouts, the Power Zone Tool from homefitnessbuddy.com is incredibly useful. You can filter and sort by instructor, length of workout, and a cool metric called TSS (training stress score). The higher the TSS, the harder the workout will be to recover from. (For example, you can search for “Christine PZE” and sort by TSS, lowest first. You’ll immediately see that she has several rides that are 30 minutes long and that are entirely in zone 2—great for a recovery ride.) 

You can also get a preview of the zones as a visual chart, which I find easier to read than the way Peloton presents them in the class plan. Be aware that the very newest rides won’t be on this tool yet, but also that some older rides will be on there as well that may not have the power zone indicator. But fortunately all the statistics are right there in each entry, so you can choose exactly which rides you’d like to take.