Good Output on Peloton: The Definitive Guide

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BY James Roland
Updated on 05/23/2022

One of the most essential metrics offered on Peloton is Peloton Output. This metric will let you know how effective or ineffective your workout process is. Thus, Peloton output must be a concern when you start using this machine or thinking about purchasing it.

So what is a good peloton output? What affects Peloton output? How to increase Peloton output? If you are asking those questions, the following article is written for you! Let’s get started!

Peloton Output Definition

So what is output on Peloton? According to Peloton manufacturer, Output is a metric measured in Watts. This is an energy-related indicator.

In other words, Peloton stats explained the power level you consumed or used at specified times. Output Peloton depends on the resistance and cadence of each person.

Peloton output

Peloton output

Peloton Power Output (Watts) Calculation

In each Peloton bike, there is a built-in feature called dyno (or dynamometer). The main function of this feature is taking the measurements of torque on a drivetrain and recording the actual power output of riders.

So how the Peloton bike calculates total output? In general, the total Peloton output will be calculated by multiplying the average output with the seconds’ number in the ride and then dividing the result by 1000.

For example, if you average 100 Watts for a 1200-second (equivalent to 20 minutes) ride, the Peloton total output is 120 KJ (kilojoules).

Peloton output table

To measure your training progress, a Peloton output table will be a beneficial tool. Here is a Peloton output table that is figured out from my research and experiences:

Peloton Output table

Peloton Output table

Peloton output chart

The peloton output could be changed by age and weight. To help you know more about the effects of age and weight on Peloton output, we created the charts below.

Peloton output chart by age

The following Peloton output chart by age considers the young generation with greater physical strength than the elderly.

Peloton Output chart by age

Peloton Output chart by age

Peloton output chart by weight

Users’ weight does not directly affect Peloton output. However, weight can change the cadence and resistance of a rider, which are the basis of Peloton output. Here is the Peloton output chart by weight:

Peloton output chart by weight

Peloton output chart by weight

Good Peloton Output for Different Class Durations

The average output of Peloton is estimated between 150 and 250 watts. However, this is not a good Peloton output for everyone.

So how about the high output on a peloton? With Peloton experts or real bike athletes, the average output level mentioned above is too low for them. They will need a much higher output. Specifically, this index may fall around 300 to 350 watts.

Output on Peloton is the result of the combination between your training level and fitness level. In addition, each class duration will have a different ideal output. That’s why you need to find the most suitable output for yourself.

Good Output on Peloton for 20 Minutes

Based on the intensity of class you choose, the ideal Peloton output for 20 minutes will vary. If you join a high-intense class like HIILs & HIIT class, the good output will be higher.

In general, the good average Peloton output 20 minutes is from 200 to 250 watts. Along with that, the good total Peloton output for 20 minutes is around 200-340KJ.

Good Output on Peloton for 30 Minutes

What is a good output on Peloton 30 minutes?

The ideal average Peloton output 30 minutes is from 180 to 250 watts.

So what is a good total output on Peloton 30 minutes? 300-480KJ is the best range of total output for the 30-minute duration.

For professional Peloton riders, good average outputs for 30-minute rides will be higher, about 300-400 Watts.

Good Output on Peloton for 45 Minutes

Do you wonder what is a good Peloton output for 45 minutes? In general, 45-minute classes are the most popular choice in the Peloton rider community. This period is not too short to train as well as not too long to get tired.

For 45-minute exercises, the good average power output should be around 150-220 watts. On the other hand, the good total Peloton output for this period is 400-650KJ.

If you want to produce higher total Peloton output in 45 minutes, the best way is to choose high-intense rides such as power zone rides, climb rides, and interval rides.

Good Output on Peloton for 60 Minutes

For the longer period of class, the total output and power output will be higher. In general, the good average power output on Peloton for 60 minutes is from 150 to 250 watts. Meanwhile, the good total output on Peloton for the same time is from 450 to 700KJ.

To have a more detailed answer to the question: “What is good power output on Peloton”, you could watch the following video:

What Can Affect Output on Peloton?

The output is a personal indicator. And so you should not take the output of anyone to make yourself goals. This index depends on a lot of personal factors.

You need to understand your qualifications and physicalness to achieve the best output. Here are some factors that affect the Peloton output that you need to consider:


In fact, overweight people will produce more energy than underweight people. This will affect the Peloton output indirectly. Heavier riders tend to achieve greater output in a short time.


In general, A young person will have a bigger output than an elderly at the same practice period. All physical indicators of young people are also higher.

However, in some cases, the output of a 20-year-old Peloton rider may not be equal to a 30-year-old or 40-year-old rider. For example, if you are younger but you just started with Peloton cars, your output cannot be higher than a 40-year-old Peloton ride.

Power zone

FTP Test

FTP Test

The power zones (also called exertions) can affect your Peloton output seriously. There are 7 power zones on Peloton. To know which is the most suitable power zone for you, you have to undertake the Functional Threshold Power test (FTP test) which lasts 20 minutes.

The following video will help you know the way to the FTP test on Peloton:

Depending on your test’s result, you can adjust your cadence to achieve the ideal cadence level. From there, you are also able to increase your resistance to get a higher output.

Here are 7 power zones on the Peloton:

  • Active recovery (Zone 1): This zone is ideal for those who are senior users or riders with some injuries and need to recover. It requires 55% FTP.
  • Endurance (Zone 2): This one is great for beginners. The FTP required is from 55% to 75%.
  • Tempo (Zone 3): It is suitable for the intermediate level which requires 75-90% FTP.
  • Lactate threshold (Zone 4): If you want to improve your training progress noticeably, this zone is for you.
  • VO2max (Zone 5): It needs from 105% to 120% FTP. This power zone best suits those who desire to achieve professional qualifications.
  • Anaerobic capacity (Zone 6): 120-150% FTP is the requirement.
  • Neuromuscular power (Zone 7): If you pass this zone, you are a true expert on Peloton.

Workouts Intensity



The higher intensity workouts are, the more Peloton outputs you get. That is why high-intensity exercises such as Hill rides, and FTP test rides are usually prioritized by those who wish to improve their outputs.


Males are often physically stronger than females. As such, men also have higher resistance and cadence which make their output greater than women.

Along with that, the difference in skeletal muscle structure between men and women is also a factor affecting Peloton’s output.

Fitness Level

Nothing to discuss when the fitness level is the main factor affecting the Peloton output. A person with good physical health will have higher cadence and resistance than those who poor fitness.

The Way to Increase Output on Peloton





To enhance your Output on Peloton, you need to add cadence and resistance during your training process. If you are a beginner and increasing both two indicators are too difficult, you can train and improve each element one by one.

One thing you should keep in mind is that resistance can boost your Peloton output quicker than cadence. Thus, if you want to increase output on the peloton in a shorter time, it’s better to improve resistance first.


What is average output on peloton?

The average output on Peloton is between 150 to 250 watts.

Average peloton output 20 minutes?

It is between 200 to 250 watts.

Average peloton output 30 minutes?

The average output on peloton for 30 minutes is from 180 to 250 watts.

What is a good peloton output for beginner?

Beginners should start with a low output. Generally, the good power output on Peloton for beginners is between 50 to 150 watts.

How do you get max output on peloton?

The most effective way to achieve the highest Peloton output is to spend more time riding and taking part in high-resistance zones (70+ is highly recommended).

What is a good KJ on peloton?

The statistics will change depending on the period and the intensity of the class. For example, if you join a 45-minute class, the good total output is around 400-650 KJ.

What is a good watts per kg Peloton?

A good watts per kg will be 6.15 W/kg. However, this power output is not easy to maintain.


Before concluding whether the output is good or not, you need to consider a lot of personal factors because this is a personalized indicator for your own. An output that fits your level and fitness is the best.

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