Power Zones are a method of fitness training designed to have you working at seven different levels (or zones) of exertion. In these classes, the instructor typically calls out a cadence range, but instead of giving a resistance range, they specify the zone you should be working in as indicated by the Power Zone Indicator. Each zone is a range of output (or work) that’s appropriate and customized for you to achieve given the desired intensity of each zone. So, your focus is on maintaining the desired cadence while adding enough resistance to achieve the desired output specific to your zone. Power Zones give you an individual way to understand your output numbers. Learn how Power Zones help you maximize your workouts by clicking here.
Getting Started with Power Zones
To start using Power Zones, you will first need to identify your 20-minute average output. This number will allow you to calculate your Functional Threshold Power (FTP), which is the highest output you can steadily maintain for approximately one hour. Once you've calculated your FTP, you can then customize your target output for each zone using that number. Complete Matt Wilpers or Denis Morton’s’ specially-designed “20-Min FTP Test Ride” on your Peloton Bike, which can be found by selecting “Specialized” under the Ride Type section.
You can enable Power Zones and update your FTP (Functional Threshold Power) in your Account Settings.
- On the Peloton Bike, tap your username in the bottom left corner.
- Then, tap the gray gear near “Find Members” just over your Profile Picture.
- Next, tap on "Preferences". You’ll find the Power Zones setting when you scroll down. Here, you can enable Power Zones by checking the Power Zone box.
- In order for Peloton to calculate your zones, you’ll need to enter in your average output from your FTP test. If you’ve never taken an FTP test, you can estimate this value using the average output from a 20-minute ride.
Understanding the Power Zone Indicator
When you’re taking a Power Zone class, a small box will appear around the zone the instructor has cued on the Power Zone meter on your touchscreen. This will give you a visual cue to help you monitor your progress and push toward the target zone.
|Power Zone Indicator In-Class View||Power Zone Indicator Close-Up View|
Power Zone Indicator FAQs
Q: Why is the indicator not visible / hidden during spin-ups and flat roads?
A: We hide the indicator during spin-ups and flat roads, as instructors are not always cueing to a specific zone during those sections of a workout.
Q: Why are target power zones / the indicator not visible in older Power Zone classes?
A: Target power zones may be unavailable in Power Zone classes prior to mid-January in 2022 (they will be available in Power Zone classes that list movements in the class plan/class details). We plan to support target power zones in all new Power Zone classes.
Power Zone Graphs
When you complete a Power Zone class, three graphs highlighting your pace performance will display under the workout details:
- Time In Zone: This graph displays the time you spend in each Zone (Zone 1-7) during the class.
- Output Graph Updates: Our updated Output graph shows instructed output ranges mapped behind your own output performance. The instructed ranges are highlighted in purple, blue, green, orange, and red.
- Zone Targets Hit: In your workout history, you will see a percentage highlighting the percent of your time in class where you were in the instructed Zone.
These graphs are only available for Power Zone-specific Peloton Bike workouts. If you have taken a non-Power Zone class, you will still see your Output graph, but just your performance line. You will not see the “Time in Zone” or “Zone Targets Hit” charts.