Can somebody explain power zones to me like I'm 5?
Just got a Peloton bike
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Last: 4 mo ago by GeorgiAg
Short version is your power zones (1 - 7) are based on an algorithm surrounding your Functional Threshold Power (FTP). FTP is the maximum output in watts that a rider can theoretically hold for 1 hour, ending in a "puddle on the floor" as the saying goes.
No one wants to do that for an hour, so the Peloton calculation, like many others, takes your 20 minute effort and discounts by 5%.
Zone 1 is an effort you could do all day without breaking a sweat. Zone 7 is Tour de France finish line sprint type efforts that can only be held for a less than 30 seconds or so. Your FTP is towards the upper end of Zone 4.
What this allows is mass classes that let riders maintain the appropriate relative effort for the workout. So a pro cyclist would be putting out a zillion more watts than me, but on a perceived exertion basis, we should be pretty close.
From there, the instructors create classes and training plans focusing on different goals that when appropriately structured over a long period of time, lead to consistent improvement.
For number junkies like me, it's awesome. Plus, if you join Power Zone Pack Challenges, they schedule our all out for you, which my laziness appreciates.
No one wants to do that for an hour, so the Peloton calculation, like many others, takes your 20 minute effort and discounts by 5%.
Zone 1 is an effort you could do all day without breaking a sweat. Zone 7 is Tour de France finish line sprint type efforts that can only be held for a less than 30 seconds or so. Your FTP is towards the upper end of Zone 4.
What this allows is mass classes that let riders maintain the appropriate relative effort for the workout. So a pro cyclist would be putting out a zillion more watts than me, but on a perceived exertion basis, we should be pretty close.
From there, the instructors create classes and training plans focusing on different goals that when appropriately structured over a long period of time, lead to consistent improvement.
For number junkies like me, it's awesome. Plus, if you join Power Zone Pack Challenges, they schedule our all out for you, which my laziness appreciates.
This is the key statement with how all of this PZ stuff works. When you take a regular class, the instructor gives you a cadence range and resistance range. If my wife and I both get on the bike at the same cadence and same resistance, we will have very different perceptions of how hard it is to sustain that level of effort since we are different people with different levels of fitness, different height/weight, and so on.Scriffer said:
What this allows is mass classes that let riders maintain the appropriate relative effort for the workout. So a pro cyclist would be putting out a zillion more watts than me, but on a perceived exertion basis, we should be pretty close.
What PZ training does is normalize those perceived levels of effort based on output, which is based on your tested level of sustained output. So when the instructor says go to Zone 3, I will adjust the cadence and resistance to whatever I want, as long as I'm generating 200 watts of output (my Zone 3). My wife would do her cadence and resistance to whatever she wanted as long as she hit her Zone 3, but her output would be much lower (see differences mentioned above). But our perceived levels of effort needed to maintain that Zone 3 output would be the same (or very similar).
Thanks. I've seen discussion about when is best to do your first power zone test. Does it matter much for a beginner?
just get on and do it...make sure you do the warm up first.
'03ag said:
Thanks. I've seen discussion about when is best to do your first power zone test. Does it matter much for a beginner?
Look for the Discover Your Power Zones program on the bike. 4 week program that starts and ends with a test. I had been on the bike a couple months before doing it, but only because I didn't really know about it.
Also, I would highly recommend taking a bunch of the Wilpers Low Impact rides. Riding indoors is different from outdoors, and they really help adjust with drills, feeling the fit, and all that. I need to do those more often.
I might be alone in this thought but I think its good for a large amount of riders to have a FTP figure even if you're not a big PZ rider. After you've done several PZ rides, having those zones gives you idea of your own personal effort levels and really helps you to better dial in the effort and intensity the instructor is looking to achieve. For instance, I did an Ally Love's 30-min tabata ride (the 40 20-sec efforts one) last night and having those zones in front of me reminded me that I was shooting for my Zone 6 every interval. It helps me better understand where I am and where I want to go even during a non-PZ specific ride, if that makes sense. I know output does the same thing, but having the visual scale gives a nice relative range and levels to maintain (or depending on the ride, not to exceed). If the scale is a distraction you can always minimize it.
tysker said:
I might be alone in this thought but I think its good for a large amount of riders to have a FTP figure even if you're not a big PZ rider. After you've done several PZ rides, having those zones gives you idea of your own personal effort levels and really helps you to better dial in the effort and intensity the instructor is looking to achieve.
100% agree with this. Having my zones helps me stay in endurance range when I don't want to do a PZ ride or make sure I'm hitting the hard efforts like I should.
After having the bike 4 years I finally took the FTP ride and it kicked my ass!
Congrats! Sounds like you did it right!easttexasaggie04 said:
After having the bike 4 years I finally took the FTP ride and it kicked my ass!
Once you take the FTP test does it reset your initial power zone setting thats based on height/weight automatically?
PZ training is not based on height/weight (at least on the Peloton). That is a different metric called power to weight ratio. In my opinion this is more significant than strictly FTP. To my knowledge, Peloton does not currently calculate this metric (someone correct me if I am wrong because I would love to get that set up).
Now in regards to resetting your zones, once you complete the FTP there is an option to "update your zones". The bike will take 95% of your FTP and base your zones off of that.
HTH
Now in regards to resetting your zones, once you complete the FTP there is an option to "update your zones". The bike will take 95% of your FTP and base your zones off of that.
HTH
I didn't have the bar showing (with zones 1-7) until I entered my height/weight into the settings so that's where I'm getting that from.
98Ag99Grad said:
I didn't have the bar showing (with zones 1-7) until I entered my height/weight into the settings so that's where I'm getting that from.
Yeah, that's just Peloton's estimate of around where you should be. Once you do an FTP test, it'll ask if you want to use that to calculate your zones.
ok thank you
I highly recommend taking the FTP test so you can get your power zones right. I just started the Power Zone 4 week program and I'm liking it so far.
I hate my new zones after retaking the FTP test
"Those who would give up essential Liberty, to purchase a little temporary Safety, deserve neither Liberty nor Safety." Ben Franklin
plan to do that tonight. doing the 15 minute warm-up then 20 minute test by Wilpers.
Anyone down for a PZ ride this evening around 5?
I plan on working out at 5. I was thinking of doing the 60 minute endurance ride from 4/21/18. It is the last one from the mini holiday challenge
Did my FTP this morning. I think I'm still sweating. Does that mean I did it right?
That depends. Are your hands still shaking?TheBiggerEvent said:
Did my FTP this morning. I think I'm still sweating. Does that mean I did it right?
If not, you're real close!
I've done 4 so far. One each month since October. You start to figure out that you can push yourself harder. My most recent test was this past Monday. It was the toughest one yet. I had nothing left in the tank the last 30 seconds.
I've done 4 so far. One each month since October. You start to figure out that you can push yourself harder. My most recent test was this past Monday. It was the toughest one yet. I had nothing left in the tank the last 30 seconds.
.
I would think it's also motivation seeing your past attempts on the leader board go by.
I am finally getting in the top 30-40% on these rides and its a long cry from where I started. Still room for improvement, but it feels nice. I find myself doing a lot better when I hide the board until the last few minutes.
TheBiggerEvent said:
Did my FTP this morning. I think I'm still sweating. Does that mean I did it right?
I definitely sweated my butt off last night during the test. I followed Wilpers advice and broke it in to 5 minute sections since it was my first. The last minute out of the saddle I had resistance on 65 and was giving it all I had.
Welp got back on the bike last night after essentially taking 6 months off after getting COVID in July. I have put on about 10 lbs, drinking too much and no physical activity to speak of. I realized very quickly my FTP of 275 is not valid AT ALL anymore.
Plan is to do two weeks of BS rides (artist series/fun rides) to get reacclimated and then get back to my old Power Zone self again. I manually lowered my FTP to 240 so that I don't burn myself out subconsciously trying to chase bars at the bottom of the screen until I retest. After two weeks I will retest and probably grab an old 4 ride schedule from Angie and do a personal 8 week challenge to get back on track.
I am ILikeTacos on the leaderboard if anyone wants to add and I will add back! I love giving high fives! I have added the #TexAgs and #TexasAggies tags. I plan on posting on this thread to keep myself accountable as it looks like the PZP fb pages have turned to crap. Ride #275 tonight!
Plan is to do two weeks of BS rides (artist series/fun rides) to get reacclimated and then get back to my old Power Zone self again. I manually lowered my FTP to 240 so that I don't burn myself out subconsciously trying to chase bars at the bottom of the screen until I retest. After two weeks I will retest and probably grab an old 4 ride schedule from Angie and do a personal 8 week challenge to get back on track.
I am ILikeTacos on the leaderboard if anyone wants to add and I will add back! I love giving high fives! I have added the #TexAgs and #TexasAggies tags. I plan on posting on this thread to keep myself accountable as it looks like the PZP fb pages have turned to crap. Ride #275 tonight!
Are you doing a live ride and what time? I need to ride today.
Stacked classes looks cool, but it doesn't sound like they added the ability to skip past warmups in the classes. Hopefully they add that at some point to make stacked cycling classes work better.
I think the problem with skipping the warm up is the leaderboard. Is it a PR if you don't do the whole class? Also in the 20-30min classes the warm up can be 1/3 of the class, so would it still count as a ride?
mrsbeer05 said:
I think the problem with skipping the warm up is the leaderboard. Is it a PR if you don't do the whole class? Also in the 20-30min classes the warm up can be 1/3 of the class, so would it still count as a ride?
Good points. Seems like they could just give a pop up warning if you skip the warmup that the leaderboard won't be active, PRs wouldn't count, etc. I'm probably just dreaming. I know if I'm already warm, I don't want to do another 13 minute warmup.
Do what Matt suggested when taking back to back rides. Ride the warmup at Z2 minimum or Z3, then begin class on schedule?
I like the skip intro button, it's good enough for me
Nitro Power said:
Do what Matt suggested when taking back to back rides. Ride the warmup at Z2 minimum or Z3, then begin class on schedule?
I didn't realize he had suggested that. Just ride it out in 2/3 ignoring the queues around spinups? Makes sense to go ahead and do the builds again anyway.
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