The Ultimate Guide To Peloton Power Zone Training Program (Latest Update In 2022)

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BY James Roland
Updated on 07/20/2022

By putting neither too much nor too little pressure on practitioners, Peloton Power Zone exercises are personalized based on an individual’s FTP (Functional Threshold Power) scores. It is also rated as one of the most well-founded approaches to producing constant performance improvements as regards indoor cycling.

This article is brought to you for further explanation of Peloton Power Zone Training, its benefits, and all common questions revolving around it. So, if Power Zone Training at Peloton remains something confusing, you have come to the right place.

Does Peloton Have Power Zone Training?

power-zone-classes

Power zone classes

Absolutely YES! With more than 400 classes in its Power Zone Training series, Peloton has assisted millions of users in achieving their fitness objectives.

As a highly personalized workout session, Peloton Power Zone Training modifies your practice volume for optimal performance. Keep rolling to know more about this method.

What Is Peloton Power Zone Training?

an-instructor-teaching-power-zone

An instructor teaching power zone

By and large, Peloton Power Zone Training requires you to exercise at seven levels (known as zones) of physical efforts. The instructors of these classes usually shout out a tempo range, thereby indicating which zone you should be working in.

Hence, all the participants need is to sustain the right rhythm while boosting their resistance to attain the intended results specifically for the zone.

What is Peloton Power Zone Training in Detail?

denis-morton

Denis morton

Power Zone Training at Peloton is an intentional-training series designed according to riders’ output or power (measured in Watts). As a mix of cadence and resistance, these two metrics can thoroughly track and foster your fitness.

As each practitioner has a distinct FTP score, determining intensity level by their power zones (ranges of output or power) is optimal for everyone.

In each class, the riders will be asked to practice in a specific zone, for a specific length, and at a specific tempo. Then, in each zone, a particular element of the riders’ performance on the bike will be emphasized to make them accomplish distinct results.

How Can You Find Your Power Zone?

Peloton Power Zone is evaluated in reference to the proportion of FTP score. Therefore, after getting your FTP test results, you can see the power zone you’re now in at the bottom of your dashboard.

Below are the seven power zones and their corresponding percentage of FTP scores.

Peloton Power Zones Name % of FTP
Zone 1 Active Recovery <55%
Zone 2 Endurance 56-75%
Zone 3 Tempo 76-90%
Zone 4 Lactate Threshold 91-105%
Zone 5 VO2max 106-120%
Zone 6 Anaerobic Capacity 121-150%
Zone 7 Neuromuscular Power >150%

Note: You must calibrate your bike appropriately to receive the most accurate FTP score. To know how, you can look for more information here.

The Mechanism of Peloton Power Zone

Peloton Power Zone utilizes a mathematical formula and your predetermined FTP to assess your current power output.

Muscles generate approximately 0.5 to 1 mmol/L of blood lactate when resting and much more than that when carrying out complex activities (Miller et al., 2002). If your blood lactate is 4 mmol/L, you’ve hit the OBLA (onset blood lactate accumulation), where the amount of lactate is produced more than that is removed (Jakobsson, 2019).

Hence, practicing in your power zone helps you avoid excessive lactic acid production and modify your workout routines in agreement with your lactate threshold.

lactate-threshold

Lactate threshold

How to Use The Power Zone On Peloton?

As a whole, Peloton Power Zones guide you to your suitable intensity level, and you exploit that to serve your specific fitness goals.

Each zone has distinct objectives. You can easily opt for what you need based on the information in the table below.

Peloton Power Zones Objective
Zone 1 Day off
Zone 2 Endurance sports (running, swimming, cycling)

Body composition/weight loss

Health

 

Zone 3

Endurance sports (running, swimming, cycling)

Body composition/weight loss

Health

Zone 4 Body composition/weight loss

Health

Zone 5 Performance

Sprinting, plyometrics, weight lifting

Zone 6 Performance

Sprinting, plyometrics, weight lifting

Zone 7 Performance

Sprinting, plyometrics, weight lifting

What Benefits Can You Gain From Peloton Power Zone Training?

power-zone-on-app

Power zone on app

Joining Power Zone Training at Peloton helps you:

  • Quantify and measure the exact rate of work on the bike
  • Boost your aerobic endurance
  • Foster your anaerobic threshold

These altogether result in continuous improvements in your fitness level and a faster pace of losing weight.

How to Access Peloton Power Zone Training?

Normally, if you are looking for Power Zone Cycling classes, you should:

  • Go to the “Classes” section
choosing-classes-section

Choosing classes section

  • Choose “Cycling
choosing-strength-section

Choosing strength section

  • Select “Filter
choosing-filter

Choosing filter

  • Click “Class Type
choosing-class-type

Choosing class type

  • Filter your results by “Power Zone
filtering-power-zones

Filtering power zones

Up to now, three special programs of Power Zone Training on Peloton are designed to be implemented in the following sequence:

  1. Discover Your Power Zones
  2. Build Your Power Zones
  3. Peak Your Power Zones

To find and access them, you should follow the steps below.

  • Go to the “Programs” section
choosing-programs

Choosing programs

  • Choose “Browse
choosing-browse

Choosing browse

  • Scroll to find the program you desire to partake in
choosing-power-zone-program-1

Choosing power zone program 1

choosing-power-zone-program-2

Choosing power zone program 2

Peloton Power Zone Training’s Overview

Though offered at a specific intensity, classes in these programs still vary in several aspects: durations, instructors, and languages.

Length

Peloton Power Zone Rides last from 10 to 90 minutes. Generally, 10-minute and 15-minute ones are for warming up before taking the FTP test. Then, the higher the intensity is, the longer the sessions are. You can look for a reference in the picture below.

power-zone-length

Power zone length

Instructor

Seven instructors in charge of Power Zone Training at Peloton are:

They are all experienced instructors with splendid passion and enthusiasm for cycling. The picture below can give you more details.

power-zone-instructor-1

Power zone instructor 1

choosing-power-zone-program-2

Power zone instructor 2

Language

When filtering Power Zone sessions, you can find that they are designed in two languages.

  • English
  • German

In June 2022, Erik Jäger was added to the Power Zone Training instructors list, making this type of cycling class available in German. More information is illustrated in the following picture.

power-zone-language

Power zone language

Who Could Participate in Peloton Power Zone Training?

Peloton Power Training is beneficial not only for people who aim to optimize their performance but also for folks who desire to have leaner body composition. In other words, it is helpful for everyone, especially those with a fitness bike at home.

Moreover, since each zone is customized based on riders’ FTP, the workouts will always be attainable for all riders. Thus, whether you are a beginner in the field or a professional cyclist, you will need to put an equivalent amount of effort into it.

What Are The Seven Power Zones in the Peloton Power Zone Training Program?

Your output is categorized into seven power zones according to your exertion level. Their correlations to FTP scores as well as qualitative description in respect of effort are demonstrated in the picture below.

seven-power-zones-at-peloton

Seven power zones at peloton

Why Is FTP Central To Peloton Power Zone Training?

a-man-practicing-with-peloton-bike

A man practicing with peloton bike

FTP, or “Functional Threshold Power”, is defined as the maximum amount of effort a rider can put into one hour of practicing. Since your program will be personalized in reliance on FTP, this metric is the core of Power Zone Training at Peloton.

Before setting off on your Power Zone journey, you are required to take the FTP test to identify your average output for 20 minutes.

The accuracy of this test significantly impacts the routine of training at your Power Zones, so make sure you follow all the steps recommended in our special article about FTP.

Peloton Power Zone Classes

For Power Zone Training at Peloton, there are five types of classes. Generally, they can enhance overall aerobic endurance, foster anaerobic threshold, and improve muscle fiber growth.

We will now explore them in order of their difficulty level – from beginner to advanced.

1. Power Zone Beginners Ride

Lasting for only 20 minutes, the Peloton Power Zone Beginners Ride is the most basic and easy one. This class’s main purpose to get you more familiar with all the fundamentals of Power Zone Training.

Besides, it also instructs you in reading your power zone bar and prepares you for further advanced workouts.

You can join some popular Peloton Power Zone Rides for Beginners here:

power-zone-beginner-rides

Power zone beginner rides

2. Power Zone Ride

This series of rides are offered for those training in zone 3 to 6. During their sessions of 30 to 60 minutes, you will go from a slow, steady ride to a high-intensity one, thereby improving your performance without depleting yourself.

You can join some popular Peloton Power Zone Rides here:

power-zone-rides

Power zone rides

3. Power Zone Endurance Ride

Lasting for 30 to 90 minutes, this kind of ride is designed for zone 2 and 3. Power Zone Endurance Ride has attracted lots of attention thanks to its moderate intensity and a great number of miles.

You can join some popular Peloton Power Zone Endurance Rides here:

power-zone-endurance-rides

Power zone endurance rides

4. Power Zone Max Ride

Power Zone Max Ride is rated as the most challenging at Peloton. By combining short bursts of HIIT, recovery rides, and tempo rides, these sessions guide you to reach your highest power zone and attain your maximum power output.

You can join some popular Peloton Power Zone Endurance Rides here:

power-zone-max-rides

Power zone max rides

5. Power Zone Theme Ride

When participating in Peloton Power Zone Theme Rides, you can comfortably practice in your zone and with the genre of music you like.

You can join some popular Peloton Power Zone Endurance Rides here:

power-zone-theme-rides

Power zone theme rides

How to Display Power Zones on My Touchscreen?

First, you need to take the FTP test for those riding on a Peloton Bike. Once you’ve finished the test, you can either accept or decline its result. Yet, if you would like to update your FTP value manually, you can follow the steps suggested here.

Then, to show your power zones on your touchscreen, you should:

1. Click on your username in the bottom left corner of your touchscreen.

step-1

Step 1

2. Select the red gear symbol in the top left corner to move to the Preferences tab.

step-2-1

Step 2.1

step-2-2

Step 2.2

3. Under “Power Zones,” click “Edit Power Zones” and “Custom Value”.

step-3-1

Step 3.1

step-3-2

Step 3.2

4. Input your average output from the FTP ride, and click “OK”.

step-4

Step 4

5. Select “Display Power Zones”.

step-5

Step 5

6. Choose any Power Zone class and get started!

step-6

Step 6

Next time joining Power Zone Training at Peloton, you will see a bar beneath your metrics that changes color as your output surpasses particular thresholds. These stats also represent your Power Zones and desired output levels.

The picture below shows you how your Power Zones are displayed on your touchscreen.

illustration-of-power-zone-bar

Illustration of power zone bar

Suggested Schedule And Ride Lengths For Peloton Power Zone Training

1. Suggested Schedule

There is no “the most ideal frequency”. Instead, you should consider your fitness objectives, total training intensity, and ability to recover from workouts, then come up with your own suitable schedule.

Yet, it is still highly recommended that 3 -5 times a week will make you better off.

You can look for some references in the following sample schedule.

Day Beginners Schedule Advanced Schedule
Monday 30 min power zone endurance + 15 min glutes and legs 45 min power zone endurance + 20 min glutes and legs
Tuesday 20 min Bike Bootcamp 30 min Bike Bootcamp
Wednesday 30 min power zone ride +

15 min arms and shoulders

60 min power zone ride +

20 min arms and shoulders

Thursday 30 min Power Zone Endurance + 20 minute Total Body Strength 45 min Power Zone Max +

30 minute Total Body Strength

Friday 30 min Power Zone +

15 Min Upper Body

45 minute Power Zone +

20 Min Upper Body

Saturday 30 min Power Zone Ride 60 min Power Zone Ride
Sunday 20 min Recovery 30 min Recovery

2. Suggested Ride Lengths

Each class of Power Zone Training at Peloton has a distinct syllabus you must adhere to. Hence, there is no need for you to pay attention to the amount of time you spend in each zone.

Yet, if you desire to utilize scenic rides or other courses that don’t employ power zones, you need to know how long you should be in each zone for the best recovery.

Below are some suggested Power Zone Training durations that you can think about.

Peloton Power Zones Duration
Zone 1 Up to 1 hour
Zone 2 Up to 3 hours
Zone 3 Up to 90 minutes
Zone 4 10 to 30 minutes
Zone 5 3 to 8 minutes intervals
Zone 6 30 to 180 seconds intervals
Zone 7 10 seconds sprints

Equipment for Peloton Power Zone Training Program

To join Peloton Power Zone Training, all you need is a bike! The best option for you to choose is a Peloton Bike or Bike+ as you can easily exploit the built-in zone indicators.

Are you wondering whether you should opt for Peloton Bike or Bike+? Learn more about their differences here.

Peloton Power Zone vs. HIIT

Though both use several HIIT and interval elements, these two types of training vary in their performance metrics.

Peloton Power Zone HIIT
Focusing on power zone Focusing on cadence and resistance
Adjusting speed or resistance to maintain your power zone Practicing at constant speed or resistance

Peloton Power Zone vs. Heart Rate Zone

Both are indoor cycling exercises, yet they still have some distinct features.

Peloton Power Zone Heart Rate Zone
Direct response in real-time Slower response (~30 seconds)
Focusing on power output Focusing on heart rate level

Peloton Power Zone Without Peloton Bike

Owning a Peloton bike makes everything convenient for you, as all you need is to join the class and try your best, leaving the math done by a built-in power meter. However, if you do not own a Peloton bike, let’s consider these alternatives.

  • Installing a Bluetooth cadence sensor on the side of your pedal and connect it to the Peloton app to show your RPM and speed
  • Pairing a heart rate monitor to the Peloton app to show your heart rate and perceived effort level

Conclusion

All in all, Peloton Power Zone Training is beneficial in numerous ways. It can customize your workout program, help you understand more about your body, and enhance not only your fitness level but your overall endurance as well.

Without exhausting yourself, practicing in your own Power Zones can also illustrate how well you are doing and if you are making any progress. Besides, with a library of over 500 sessions, you can always freely choose what you are in the mood for.

FAQs

1. How often should I retake the FTP test?

Normally, you need 4 – 6 weeks to really notice any significant improvements. However, this time can vary due to the riders’ experience level and training plan.

Therefore, whenever you feel like your zones are not appropriate anymore, just retest.

2. Is a heart rate monitor necessary for Peloton Power Zone Training?

The answer is: NO.

You can wear a heart rate monitor if you like, yet it is not necessary nor obligatory if you already have a Peloton bike. As it is explained above, the Peloton bike does all the math for you.

3. Do I need to recalculate my FTP after a while of not riding?

The answer is: YES.

Your fitness is always changing. Thus, if you haven’t been riding for a while, retesting your FTP is definitely essential to figure out your proper power zone.

4. How can I see my Power Zone graphs on Peloton?

You can weigh up and opt for one of these two options:

  • mPaceline app

If you want to use this app for free, there are 25 slots that you can use to track your workout progress.

Yet, in the long run, 25 slots are not enough for those joining Peloton Power Zone Training. Thus, it is suggested that you get the Pro version of this app for $30 per year.

  • Power Zone Pack website

To use this website, you need to register for an account at $70 per year.

You are highly recommended to log in and exploit the PZPack website if participating in the Power Zone challenges.

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