Power Zone Workouts Are My Favorite Thing About 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 works with specific classes or you can 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. On Peloton, you're probably familiar with your "output," the number in the center of the display that goes up when you increase your resistance, your cadence, or both. This is the same as power.

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Just as heart rate can be divided into zones for training, so can power. There are seven zones in Peloton's system, with higher output numbers falling into higher zones. To know what zone you're in, you'll have to turn on your Power Zone bar in Settings, and tell the system what your "FTP" is, the number that the zones are based on. Peloton can estimate an FTP for you, but you should really take an FTP test to know for sure—more on that below.

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 it's time 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.

While the non-power zone workouts could be almost anything—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.