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Whenever in a Peloton class, you can see the various metrics on the console to keep you updated on your overall performance. Among these, power output is the most significant as it reflects more on your progress.
This article demonstrates how your output is calculated at Peloton, tips to maximize it, as well as its relevance to body weight. So keep rolling down to not miss out on any useful information!
What Is Peloton Output?
Peloton output displayed on console
Generally, power output is referred to as the workload you handle, and the amount of energy converted over time. More specifically, your effectiveness of training on the Peloton bike will be immediately and directly revealed through your output outcome.
The metric, therefore, helps enhance your training quality and enforce progressive overload. Besides, it also assists you in accurately calculating the level of calories burned in each class.
How Does Peloton Calculate Output?
Peloton output is a combination of two elements:
- Cadence or the total quantity of revolutions per minute (RPM)
- Resistance or the difficulty level you work out at.
Hence, to increase your output, simply increase both your cadence and/or resistance. We are going to explore this in detail later.
At Peloton, power output is calculated and displayed in two types: Average output and total output
- Average output
The average output is computed in Watts (W). It denotes the energy you put on the pedals right at the moment you are observing. Thus, the metric is much lower than the total output most of the time.
At Peloton, the average output is calculated by using the RPM of pedals and the resistance level set by altering the red knob to make pedaling easier or tougher.
- Total output
The total output is measured in kilojoules (KJ). It indicates the amount of energy you consumed throughout the whole exercise. So, the longer you ride, the greater your total output is.
At Peloton, the total output is determined by multiplying the average one in Watts by the duration of the ride in seconds, then dividing the result by 1000.
For example, you ride for 20 minutes, which is 1200 seconds at an average output of 110W. Then, your Peloton total output would be 1200 x 110 / 1000 = 132kJ.
Is Peloton Output Accurate?
Peloton output
According to Peloton, the output is not directly or instantly read by the Peloton Bike – it is taken at the production time. Hence, around 10% bike-to-bike variability exists in output readings. Or more specifically, the Peloton output result is around 10% less than the energy that you are actually generating.
If you want to improve the precision of measuring your power output, you can install power sensors on your spin bike. Most of them claim an accuracy of 1.5% to 4%.
Frankly, 10% is a significant variance. Yet, for Peloton users who are recreational cyclists and are mainly seeking an effective way to strengthen their muscles, 10% does not really affect the general experience.
What Is A Good Average Output At Peloton?
A good average output at Peloton sits between 150W and 250W. This number depends on training intensity, session length, and several other factors, which we will discuss later.
Average Peloton Output 30 Minutes Session
The average Peloton output for a 30-minute session is between 180W and 250W. Yet, for good output, you need to aim for 300 – 480kJ by participating in high-intensity classes.
Average Peloton Output 45 Minutes Session
For the majority of riders, the average Peloton output for a 45-minute session is between 150W and 220W. However, more intense exercises would extend your outcome to 400 to 650kJ.
Average Peloton Output 60 Minutes Session
During 60 minutes of cycling, you can produce 150W to 250W. But if you want to optimize your total power output, 450 to 700kJ is the expected number after joining high-intensity sessions.
4 Key Factors That Affect Your Peloton Output
As aforementioned, the Peloton power output is impacted by various components. Keep reading to learn everything about them.
Workout Intensity
Kendall Toole
The training intensity is positively linked with your total power output, which means the more challenging your workout is, the more energy you will create. Some suggested tough exercises are HIIT Rides, Hill Rides, or Tabata Rides.
Fitness Level
Your fitness level tremendously influences your total output, especially on long rides.
More specifically, those with a high fitness level can maintain their good performance over an extended period, thereby attaining a remarkable total output. Otherwise, those with a low fitness level can easily score great output in a short time but cannot carry it on over time.
Power Zones
Peloton power zone display
Broadly speaking, Power Zones are defined as levels of physical effort at Peloton. Practicing in your own Power Zone will not put too much, nor too little pressure on your muscles as the exercises are all customized based on your FTP (Functional Threshold Power) scores.
To learn about Peloton Power Zones in detail, visit this link.
Weight
The relation between weight and power output is quite complicated. Hence, this part is going to be a little bit longer than the three previous ones.
To generate greater power and bike for longer, you have to pay attention to the power-to-weight ratio. The metric is given in watts per kilogram and is computed by dividing your power output by your weight in kilograms.
You can look at the table below for reference.
| Weight in kg | 100w | 130w | 160w | 190w | 220w | 250w | 280w | 310w |
| 50kg | 2 | 2.6 | 3.2 | 3.8 | 4.4 | 5 | 5.6 | 6.2 |
| 60kg | 1.7 | 2.1 | 2.6 | 3.1 | 3.6 | 4.1 | 4.6 | 5.1 |
| 70kg | 1.4 | 1.8 | 2.3 | 2.7 | 3.1 | 3.5 | 4 | 4.4 |
| 80kg | 1.25 | 1.6 | 2 | 2.3 | 2.75 | 3.1 | 3.5 | 3.8 |
| 90kg | 1.1 | 1.4 | 1.8 | 2.1 | 2.4 | 2.7 | 3.1 | 3.4 |
| 100kg | 1 | 1.3 | 1.6 | 1.9 | 2.2 | 2.5 | 2.8 | 3.1 |
| 110kg | 0.9 | 1.2 | 1.4 | 1.7 | 2 | 2.3 | 2.5 | 2.8 |
| 120kg | 0.8 | 1 | 1.3 | 1.6 | 1.8 | 2 | 2.3 | 2.5 |
As a whole, heavier people consume more energy to maintain cadence and resistance, thereby scoring higher output. Yet, they will be tired much more quickly than fit people.
Extremely light athletes, however, may find it difficult to join in regular, high-quality training sessions constantly due to insufficient energy and a higher possibility of catching diseases.
Values That Can Influence Your Peloton Output Data
Since Peloton power output is a mix of cadence and resistance, the two key values that can cast an impact on it are also these two factors.
Cadence
Displaying cadence on the app
At Peloton, cadence is referred to as the total number of times the wheel rotates around the axis in one minute, or shortly, revolutions per minute (RPM). To measure cadence while pedaling, you can connect a portable cadence sensor to the Peloton app.
Cadence is positively related to power output, meaning that if you increase your cadence level, your output will also be fostered.
Resistance
Peloton resistance display
Resistance is the difficulty level you set on the Peloton bike to make your strokes more efficient. This metric is also positively linked to power output, so boosting resistance will also enhance your total Peloton output.
10 Tips To Improve Your Average Peloton Output
After understanding what affects your output, we will now offer you some useful ways to escalate your output result when training on the Peloton bike.
1. Strength Training
Peloton strength training
Blending strength training into your routine is the most highly recommended method to improve your average Peloton output. As your leg and core muscles are stronger, you will find it easier to produce more energy when putting pressure on the pedals.
You should preferably take part in Peloton strength classes 2 – 3 times per week.
2. Resistance
Resistance takes time to be improved, and you need to be both patient and passionate throughout the process. Just slowly extend your resistance level and maintain working out at your personal record (PR) for the whole class. No need to push yourself too hard!
3. Power Zone Training
Peloton power zone program
Joining Power Zone cycling sessions prompts quick improvements in your output result. When you maintain good performance in all classes together with regularly implementing FTP tests, you can effectively enhance your training in the Power Zone as well as reach the highest PR afterward.
4. Self-Motivation
A girl running
The fitness journey may be tough, and you may feel like giving up at any time due to exhaustion. So, you always need to bump your motivation and confidence up. Some typical ways include: frequently taking FTP tests to see your progress, inviting your friends to exercise with you, and so on.
5. Macronutrients
Macronutrients
Muscle glycogen plays a crucial role in fostering power output while working out and boosting muscle recovery. As muscle glycogen storage is induced by carbohydrate intake, you need to focus on consuming food containing it, such as brown rice, beans, or oatmeal.
Besides, protein is also essential to increasing your output since it boosts the muscular pace of synthesis. You also need to pay attention to keeping your body hydrated and your core internal temperature balanced.
6. Good Cycling Shoes
Cycling shoes
Wearing a good pair of shoes when practicing with Peloton can help enhance both your cycling experience and your average output. They not only help you feel more comfortable but make your strokes more efficient as well.
7. Bike Setting
Another important point to note is how parts of your bike are set up. Generally, the three key parts are the handlebar, the seat, and the pedals. So, ensure that all of them are adjusted to your own preference.
8. Music Playlist
Peloton music playlist
Listening to good music is one of the best ways to cheer yourself up and prepare for all the exercises. A playlist of your favorite songs will distract you from your pain and assist you in sustaining your speed.
9. Regular FTP Tests
Frequently carrying out FTP test sessions keeps you updated on how well you are performing and how far you have progressed. Moreover, it would be amazing to know that you are making progress, thereby fuelling you up for future training.
10. Proper gripping
A woman gripping while cycling
You should watch out for how hard you are holding onto the handlebars.
Depending on them to support your weight will get rid of your desired core and quad work. During the challenging portions, make sure you regularly flutter or flex your fingers to check your form and maintain it throughout the session.
Conclusion
Peloton output is determined by various factors: workout intensity, fitness level, power zones, and weight. By utilizing these, you can effectively increase your total amount of power output.
Controlling your power output helps better your workout experience, apply progressive overload, as well as dictate your ideal amount of burned calories.
FAQs
1. Why is my peloton output so low?
Your output may appear low owing to a variety of factors, such as rest, the intensity of exercise, and degree of fitness.
2. Which is more important: losing weight or gaining power?
It all comes down to your personal preferences.
If your purpose of cycling is to get fitter and build lean abs, then losing weight is a more important reason. If you aim at strengthening your body and overall health, gaining power will take more spotlight.
