Guide to Peloton Power Zone Test for a Better Workout

With the Peloton Power Zone Test, you can determine your fitness level and create a personalized workout plan that suits your goals. Whether you’re a beginner or a seasoned rider, this test can help you achieve your fitness objectives.

In this blog post, we’ll explore what the Peloton Power Zone Test is, how it works, and the benefits of taking it for Power Zone training. 

Power Zone training has been called "personal training on the bike" and for good reason! With this style of training, you're able to dial in to your exact zones based on your fitness level.

What is the Peloton Power Zone Test?

The Peloton Power Zone Test is a fitness test that measures your current fitness level based on your ability to sustain certain power outputs. The test evaluates your endurance and fitness levels by measuring your output per minute.

The Peloton Power Zone test is also called the Functional Threshold Power or FTP.

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During the test, you ride at your personal maximum output for a specific 20-minute FTP test. After the test you'll get your training zones based on the average output of the test, which you'll use for Peloton Power Zone Training.

How Does it Work?

To take the test, you’ll need a Peloton bike or another indoor cycling bike that can display your output. The test consists of a 20-minute ride where you’ll try to hold the maximum output you can for 20 minutes.

Maximum output can be achieved by doing a mix of high resistance and high cadence. It's recommended that you take a warm-up ride before the test as well as a cooldown ride after.

After the test, you’ll receive your power zones based on your FTP test results. The 7 power zones range from zone 1, which is the easiest, to zone 7, which is the most challenging with an all-out effort.

By knowing your specific power zones, you can create a personalized workout plan that matches your abilities and goals.

This can also be displayed on the Power Zone bar at the bottom of your screen in class so you know exactly which output to target for each zone.

You can also use your power zones to follow Peloton’s Power Zone rides, which are designed to help you improve your fitness level.

Benefits of Taking the Peloton Power Zone Test

One of the biggest benefits of taking the Peloton Power Zone Test is that it offers a personalized fitness plan based on your abilities and goals.

By knowing your seven power zones, you can improve your fitness level in a way that works best for you.

You can also follow Peloton’s Power Zone rides, which are created by professional coaches to help you achieve your fitness goals.

Another benefit is that the Peloton Power Zone Test can help you stay motivated. By seeing how far you’ve come and by having a precise plan to follow, you’ll be more likely to stick to your workout routine.

Plus, taking the test can be a fun challenge that adds variety to your workout.

A significant benefit of Power Zones is that you get to see your power output in real-time, right at the bottom of your screen. 

Peloton Instructors

Peloton's Power Zone instructors are renowned for their quality instruction and are some of the best in the industry.

Power Zone instructors such as Matt Wilpers, Denis Morton, Christine D'Ercole, Olivia Amato, and others will guide you through each Power Zone workout, making sure you hit your specific output levels.

How to Take a Peloton Power Zone Test

To take the FTP test, go into the Peloton bike and filter the class list to power zone classes. You can filter the classes to show only 20-minute class and these generally will be all the FTP test classes. 

Peloton has also created a collection of these classes that you can find under collections.

A great idea before the ride is to do a 5 or 10 minute warm up. Peloton instructors have specific classes that are FTP test warmups that are great to take.

These classes will help you get ready for the test as well as provide you some advice on the test from the instructors.

After you get your FTP results, you'll want to take a cool down ride. For this one it can be any class and doesn't need to be Power Zone specific. This is a great way to lower your heart rate after the test.

Can I take the Peloton Power Zone test not on a Peloton bike?

You can take the Power Zone test on any bike, but the benefit with taking it on the Peloton Bike or Peloton Bike Plus is that Peloton will automatically calculate your power zone levels. Each time you take a new test Peloton will ask if you'd like to update your FTP zones and it will then automatically calculate it for you.

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With a non-Peloton bike, you'll need to calculate your FTP results and zones on your own. You also won't have the power meter on the bottom of the screen during rides with your personal power zones. 

Peloton FTP Test First Time Tips and Tricks

If you're planning on taking the Peloton FTP test for the first time, congratulations! You're in the right place. The FTP test can be intimidating, but it's an essential part of the Peloton Power Zones program.

The test measures your functional threshold power, or the maximum amount of power you can sustain for an extended period. To make the most of your first FTP test, here are a few tips and tricks.

Make sure you're well-rested and hydrated for the test. Then, start conservatively and pace yourself. This is a 20 minute test of your anaerobic capacity so you want to make sure you're able to sustain your maximum effort for that amount of time. 

Finally, remember to focus on your breathing and stay mentally strong. 

With these tips, you'll be able to get accurate FTP results and know how to train in your power zones effectively.

What is a good FTP score?

For cyclists who are aiming to improve their performance, a good FTP score is a crucial metric to track. FTP stands for Functional Threshold Power and is the maximum power output a cyclist can maintain for one hour.

It is important to set specific goals for improving your FTP score and to create a training plan that focuses on increasing your power output over time. 

If you don't have a Peloton bike, using a smart trainer with a power zone meter can be extremely helpful for training, as it display power zones and allows you to regulate your effort more accurately. Peloton bikes will automatically do this for you.

Additionally, combining cardio and strength training can help to improve your overall fitness and boost your FTP score.

How to Increase FTP Score

If you're looking to improve your cycling performance, increasing your FTP score is a great way to start.  You can create your own training schedule with Power Zone rides, or you could sign up for a free Power Zone Challenge that is hosted by Power Zone Pack (PZP).

Peloton's Power Zone training program called Discover Your Power Zones is also another great way to train for the 20-minute test. 

Is Power Zone Training the Same as Heart Rate Training?

Power zone training and heart rate training are two different approaches to improving fitness and performance. Heart rate training involves using heart rate zones to monitor and control the intensity of a workout.

By wearing a heart rate monitor, you can ensure that you are working in the appropriate zone to achieve your fitness goals. 

Power-based training, on the other hand, focuses on the amount of work being done, measured in watts. Both methods can be effective in improving fitness and performance, but they each have their own advantages and disadvantages.

The key is to find the approach that works best for your individual needs and goals, whether that is heart rate training, power-based training, or a combination of both.

More Power Zone Training Posts

Looking for more information about Power Zone training? Here are other popular posts:

5 Benefits of Power Zone Training

What is a Peloton Endurance Ride?

Can you use Peloton Without a Subscription?

How to Get the Power Zone Bar on Your Peloton Bike

Power Zone Class Guide

What's the Difference between a Power Zone vs Power Zone Endurance Ride?