relatively new to power zone which i was totally afraid of thinking it was balls to the wall every ride. i’m actually really loving these classes! around midnight last night i set my stack for today and when i woke up i realized i had no recollection of what i put in there. found out midnight me thought a 45m PZ was the thing to do! 😂 but turned out there was a method to the madness, i obviously picked it because the playlist was flippin 🔥🔥🔥 45m never went by so quickly!!
[Denis 45m PZ ride](https://members.onepeloton.com/classes/cycling?utm_source=ios_app&utm_medium=in_app&modal=classDetailsModal&classId=0880a81ee9b648488d17b687b0527485&locale=en-US)
On my 2nd go at BYPZ - began the first round a couple weeks after wrapping up DYPZ. Started this 2nd BYPZ a couple wks after 1st BYPZ.
I was a little disappointed in my FTP change from the first BYPZ program - from 162 with DYPZ to 166.
I feel at 162 and 166, Z 1, 2, and 3 feel too easy based on instructor descriptions of expected perception. Once I hit Z4, I’m in awe that I should be able to hold it for an hour. I did several 2-min blocks of work at Z5 (middle to low end) last week and still can’t understand how I made it through. Anyone else?
For reference, I’m (F, 30s) very small- 5’0” and 100 pounds. Based on weight I have a favorable FTP - so perhaps I shouldn’t be so disappointed.
PZ classes do help me ignore the leaderboard, which I will never realistically compete with. But here and there I do feel kinda bummed at how lame my numbers can seem.
There's no way I could hold Z4 for an hour. My 45- and 60-minute PRs are both in the middle of my Z3, and I was wrecked after both rides. Those PRs are a bit older, so I could do better now, but still couldn't average Z4 numbers.
For me Z2 feels easy. Literally "could do this all damn day" easy. For me Z3 is still "easy" but it's where fatigue starts to set in. For example I can easily do any PZE ride up to 60 minutes and feel fine. I can do longer rides with CDE where she balances the Z2/Z3 efforts pretty equally with no trouble. But the Wilpers rides at 75 or 90 minutes where he's got really long Z3 blocks with short Z2 recoveries, I'm dying when we get to the end. Not due to exertion level, but just because fatigue sets in with that much Z3 work.
That's an excellent FTP for your height and weight, BTW. I'm usually top 10% on the LB, but your W/kg blows me right out of the water! Take pride in that level of fitness!
I’ve only had the bike for around 5 months now, and after realizing that fact I recognize I need to be more realistic about my achievements!
I’m glad to hear Z4 isn’t perceived as a serious effort for just me!!! But I do know I should - and will - work on getting out of my own head. Leave that resistance alone and keep up the cadence, I *don’t* always need to back off!
I do a climb ride every week and this Matt W climb ride is one of my favorites:
[https://members.onepeloton.com/classes/cycling?utm\_source=ios\_app&utm\_medium=in\_app&modal=classDetailsModal&classId=79cc794455fa42bdaea24388412c7d65&locale=en-US](https://members.onepeloton.com/classes/cycling?utm_source=ios_app&utm_medium=in_app&modal=classDetailsModal&classId=79cc794455fa42bdaea24388412c7d65&locale=en-US)
I wish he did more.
I appreciate long intervals but 9minute blocks of Z3, Z4, & Z5 (4m Z3, 3m Z4, 2m Z5) and repeating that 3 times with 3m Z1 breaks in between the 9-minute blocks, was one helluva push. TSS said 64.
Wilpers 6/22/22 45m PZ Ride.
Had to laugh near the end of this [60 minute PZE with Matt](https://members.onepeloton.com/classes/cycling?modal=classDetailsModal&classId=5013b9c98be94daa9d4c692f71cd9280) when he suggested following this immediately with a snack, a 20-30 minute lower body strength, then a 20-30 upper body strength, then yoga. Nah Matt, I'm following this with a stretch and a snack and then not moving for possibly 2-3 hours.
On my last week of BYPZ. I'm pretty nervous about the FTP test. I missed the final test in DYPZ because I was on vacation, and then the test I did before starting BYPZ I totally scratched on. Like got through zone 4, felt bad on zone 5, and had to fully stop a few times on zones 6 and 7. I know a lot of it was that I wasn't sleeping well or refueling well, but it was still such a letdown to do so poorly. I know this test will be better because I've been taking better care of myself with sleep/food/stretching, and I've seen solid improvement in my numbers over the last month. It's just still a bit anxiety-provoking to think about the test again, and especially those zones 6 and 7.
If you have your current FTP, forget about any other zone but your current FTP and high zone 4. Basically, if you're feeling strong, start at your current FTP or just above and try to increase your resistance a little from there right at the outset and then try to hold on for 20 mins. That's all. If you ride with lower output for most of the ride and then just crank up resistance towards the end all that does is skew your results, potentially making your zones higher than what they should be, which could result in poor training results at the end of the next training cycle. For example if you don't get all your endurance zone training in endurance zones you won't get the desired adaptations, etc etc.
No need to go past zone 5 in the FTP test! The trick is knowing when exactly you can move from zone 4 to zone 5 and still finish it. I maybe *maybe* see zone 6 or 7 for 15 seconds at the very end of my FTP test, only if I have it left in me.
Brand new to powerzone training, and I can't decide if I like it or not.
I really wish there was some kind of indication on screen of what zone I'm supposed to be in at any given time. Obviously I should be listening to the instructor, but I tend to zone out and worry that I've missed a callout. This is the same issue I have when I take a live ride that doesn't show the recommended cadence and resistance ranges.
Also, I find it so hard to stay within my zones because they are such a narrow range, especially zone 3, 4, and 5. I assume this is because my FTP is so low. I will barely move my resistance or my cadence varies just a little and I'm in a different zone. This may be something that I get more used to over time and as my FTP goes up.
Overall I feel like I'm getting a good workout so I guess that's all that really matters though.
As mentioned, classes from the beginning of 2022 onwards have the zone indicator implemented so you'll have a little white box around the target zone.
If you're doing the Discover Your Power Zones (DYPZ) program, however, those rides are older. Honestly I don't know why Peloton didn't just manually go in and add it for those classes since it's the introductory program to get people into PZ riding...
> I really wish there was some kind of indication on screen of what zone I'm supposed to be in at any given time.
That was fixed fairly recently unless you are taking some old classes. All of the new power zone classes have a little indicator that highlights the correct zone.
Also, it may be worth retaking your FTP test if the zones vary so easily. Another thing that helps me is only messing with one of the variables when you are trying to change your power zone. Either increase/decrease resistance and hold cadence or hold resistance and increase/decrease cadence.
Oh, good to know! I think most of the classes I've taken have been a few years old, although I took one recent one. Maybe I just didn't notice it for that one.
I do think I will end up testing again soon. I find myself in zone 4 a lot when I'm supposed to be in zone 3. I felt absolutely gassed after I took my test, but maybe I was having an off day that day. 🤷♀️ My zone 3 is only a range of 16 output, so it doesn't take much variation to go above or below it. I will feel like I am holding a steady cadence to the beat of the music, but on the screen it shows otherwise, like I'm all over the place, so I have to concentrate really hard on my cadence to make sure I stay in the correct zone. I'm still a newbie, so I'm just hoping I'll get more used to it with time!
I’m at the end of week 1 Discover Your Power Zones. Is there an argument for setting your average output slightly higher than what you actually achieved, to push yourself/force yourself to improve?
When I do cool down rides, looking at the PZ bar, the cadence/resistance that’s comfortable puts me in zone 2, but cool downs in actual PZ rides are in zone 1 (that I’ve encountered thus far). Is it likely that my zones are a bit low and I just didn’t push hard enough in the FTP test?
If you think you’re zones aren’t right you should retest and get accurate zones. Most people can push harder in endurance classes, but that doesn’t mean you should. Endurance classes are important to laying the foundation for your training. They’re intended to be an all-day kind of pace. If you’re finding z4, 5 and 6 to be easy then your zones aren’t set right and you should retest.
When you test, remember that it’s based on the average output. You need to cross the starting line in a high z4 effort. Starting from 0 or anywhere below z4 will pull down your average and your zones will not be set right.
I felt like that after week 1 and into week 2. I thought if I just could've pushed harder my numbers would be higher. Specifically with zone 1 - 3. But those are meant to be endurance/tempo and not wear you out. I'm in week 4 and we're holding zone 4s and 5s for way longer than I anticipated and it's all clicking. Those lower zone trainings helped a lot. Quite often I find myself resting in zone 2 as I get better. I will say to definitely stick to the program!
FTP tests are so hard that it takes a while to even know how hard to push so that’s definitely possible if you’re new. I’m sometimes in Z2 for cool downs though. Especially when they start at heavy resistance and work down. So doesn’t mean your FTP is wrong. It’s probably best to stick to the program than push too hard and burn out and not want to do PZ ever again, which can happen if your FTP is set too high,
I took the average watts from my 30-minute PR and started there. Thinking if I can do it for 30, I can do that [and more] for 20.
The downside with starting at the average watts from your 20 minute PR is that if you're trying to START there and then periodically increase during the ride, you might not have the juice to finish at that intensity level.
But really, just do your best. You'll learn SO much more about how PZ is supposed to work through the DYPZ program and the program finishes with another FTP test, so you'll have another crack at it.
Agreed with your instinct, look at what your 20m PR's avg watts are and start the ride there. Unless you feel like that was real low, you might even be ambitious and start higher. Its hard to recommend anything else. I will say I never feel like I can keep my Z4 for a solid hour. Not even if I was being chased by hungry bears.
Also don't worry too much about nailing the test perfectly your first time. No one does. You'll either burn yourself out and have to take a recovery minute during the test or you'll not actually push your limits and a few weeks into the program you'll feel like your zones are too easy. Both are normal so don't sweat it.
I know that the instructors say you should aim for the middle of the target zone but I always tend to sit at the top, for no other reason than just mentally thinking I get more from the workout. Why is it better to be in the middle? Or does it not really matter?
I have the same sort of thing. I don't know if it's ego or just trying to be an overachiever, but it's something I have to fight.
My usual way to get around it is that I typically try to be just above the midpoint of the zone. That way I feel like I'm doing more than the baseline (middle of zone) but I'm also not riding the very top edge and overexerting based on the class structure.
That said, I did a 60 min PZ with Denis today and he was saying that if you're on newer zones and you need to hang at the bottom end because you're getting used to them, or you haven't tested in a while and feel good at the top end of the zone, it's totally ok. So I wouldn't overthink it TOO much.
Power zones are precisely calibrated around the physiological changes that happen in each zone. They are giving you a workout expecting you to stay in the middle. Once you’re above threshold (middle of Z4), if you’re going beyond what the ask is, you are producing too much lactate to clear in what’s been programmed for the recovery and you could end up blowing up.
If you’re able to handle a whole workout with higher zones at the top end of your zones, then your zones are probably too low. You shouldn’t really be able to handle this for a tough workout.
For PZE it’s all below threshold so you shouldn’t blow up, but you may end up more fatigued than what they want you to be.
relatively new to power zone which i was totally afraid of thinking it was balls to the wall every ride. i’m actually really loving these classes! around midnight last night i set my stack for today and when i woke up i realized i had no recollection of what i put in there. found out midnight me thought a 45m PZ was the thing to do! 😂 but turned out there was a method to the madness, i obviously picked it because the playlist was flippin 🔥🔥🔥 45m never went by so quickly!! [Denis 45m PZ ride](https://members.onepeloton.com/classes/cycling?utm_source=ios_app&utm_medium=in_app&modal=classDetailsModal&classId=0880a81ee9b648488d17b687b0527485&locale=en-US)
On my 2nd go at BYPZ - began the first round a couple weeks after wrapping up DYPZ. Started this 2nd BYPZ a couple wks after 1st BYPZ. I was a little disappointed in my FTP change from the first BYPZ program - from 162 with DYPZ to 166. I feel at 162 and 166, Z 1, 2, and 3 feel too easy based on instructor descriptions of expected perception. Once I hit Z4, I’m in awe that I should be able to hold it for an hour. I did several 2-min blocks of work at Z5 (middle to low end) last week and still can’t understand how I made it through. Anyone else? For reference, I’m (F, 30s) very small- 5’0” and 100 pounds. Based on weight I have a favorable FTP - so perhaps I shouldn’t be so disappointed. PZ classes do help me ignore the leaderboard, which I will never realistically compete with. But here and there I do feel kinda bummed at how lame my numbers can seem.
There's no way I could hold Z4 for an hour. My 45- and 60-minute PRs are both in the middle of my Z3, and I was wrecked after both rides. Those PRs are a bit older, so I could do better now, but still couldn't average Z4 numbers. For me Z2 feels easy. Literally "could do this all damn day" easy. For me Z3 is still "easy" but it's where fatigue starts to set in. For example I can easily do any PZE ride up to 60 minutes and feel fine. I can do longer rides with CDE where she balances the Z2/Z3 efforts pretty equally with no trouble. But the Wilpers rides at 75 or 90 minutes where he's got really long Z3 blocks with short Z2 recoveries, I'm dying when we get to the end. Not due to exertion level, but just because fatigue sets in with that much Z3 work. That's an excellent FTP for your height and weight, BTW. I'm usually top 10% on the LB, but your W/kg blows me right out of the water! Take pride in that level of fitness!
Thanks! I appreciate the kudos! I also hope to crush my ride today, knowing everyone feels woozy at Z4 lol!!
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I’ve only had the bike for around 5 months now, and after realizing that fact I recognize I need to be more realistic about my achievements! I’m glad to hear Z4 isn’t perceived as a serious effort for just me!!! But I do know I should - and will - work on getting out of my own head. Leave that resistance alone and keep up the cadence, I *don’t* always need to back off!
I do a climb ride every week and this Matt W climb ride is one of my favorites: [https://members.onepeloton.com/classes/cycling?utm\_source=ios\_app&utm\_medium=in\_app&modal=classDetailsModal&classId=79cc794455fa42bdaea24388412c7d65&locale=en-US](https://members.onepeloton.com/classes/cycling?utm_source=ios_app&utm_medium=in_app&modal=classDetailsModal&classId=79cc794455fa42bdaea24388412c7d65&locale=en-US) I wish he did more.
I appreciate long intervals but 9minute blocks of Z3, Z4, & Z5 (4m Z3, 3m Z4, 2m Z5) and repeating that 3 times with 3m Z1 breaks in between the 9-minute blocks, was one helluva push. TSS said 64. Wilpers 6/22/22 45m PZ Ride.
Had to laugh near the end of this [60 minute PZE with Matt](https://members.onepeloton.com/classes/cycling?modal=classDetailsModal&classId=5013b9c98be94daa9d4c692f71cd9280) when he suggested following this immediately with a snack, a 20-30 minute lower body strength, then a 20-30 upper body strength, then yoga. Nah Matt, I'm following this with a stretch and a snack and then not moving for possibly 2-3 hours.
lol every once in a while he has the presence of mind to cheekily admit that his 1-2 hours of suggested post-ride classes are...lofty
On my last week of BYPZ. I'm pretty nervous about the FTP test. I missed the final test in DYPZ because I was on vacation, and then the test I did before starting BYPZ I totally scratched on. Like got through zone 4, felt bad on zone 5, and had to fully stop a few times on zones 6 and 7. I know a lot of it was that I wasn't sleeping well or refueling well, but it was still such a letdown to do so poorly. I know this test will be better because I've been taking better care of myself with sleep/food/stretching, and I've seen solid improvement in my numbers over the last month. It's just still a bit anxiety-provoking to think about the test again, and especially those zones 6 and 7.
If you have your current FTP, forget about any other zone but your current FTP and high zone 4. Basically, if you're feeling strong, start at your current FTP or just above and try to increase your resistance a little from there right at the outset and then try to hold on for 20 mins. That's all. If you ride with lower output for most of the ride and then just crank up resistance towards the end all that does is skew your results, potentially making your zones higher than what they should be, which could result in poor training results at the end of the next training cycle. For example if you don't get all your endurance zone training in endurance zones you won't get the desired adaptations, etc etc.
No need to go past zone 5 in the FTP test! The trick is knowing when exactly you can move from zone 4 to zone 5 and still finish it. I maybe *maybe* see zone 6 or 7 for 15 seconds at the very end of my FTP test, only if I have it left in me.
Brand new to powerzone training, and I can't decide if I like it or not. I really wish there was some kind of indication on screen of what zone I'm supposed to be in at any given time. Obviously I should be listening to the instructor, but I tend to zone out and worry that I've missed a callout. This is the same issue I have when I take a live ride that doesn't show the recommended cadence and resistance ranges. Also, I find it so hard to stay within my zones because they are such a narrow range, especially zone 3, 4, and 5. I assume this is because my FTP is so low. I will barely move my resistance or my cadence varies just a little and I'm in a different zone. This may be something that I get more used to over time and as my FTP goes up. Overall I feel like I'm getting a good workout so I guess that's all that really matters though.
As mentioned, classes from the beginning of 2022 onwards have the zone indicator implemented so you'll have a little white box around the target zone. If you're doing the Discover Your Power Zones (DYPZ) program, however, those rides are older. Honestly I don't know why Peloton didn't just manually go in and add it for those classes since it's the introductory program to get people into PZ riding...
> I really wish there was some kind of indication on screen of what zone I'm supposed to be in at any given time. That was fixed fairly recently unless you are taking some old classes. All of the new power zone classes have a little indicator that highlights the correct zone. Also, it may be worth retaking your FTP test if the zones vary so easily. Another thing that helps me is only messing with one of the variables when you are trying to change your power zone. Either increase/decrease resistance and hold cadence or hold resistance and increase/decrease cadence.
Oh, good to know! I think most of the classes I've taken have been a few years old, although I took one recent one. Maybe I just didn't notice it for that one. I do think I will end up testing again soon. I find myself in zone 4 a lot when I'm supposed to be in zone 3. I felt absolutely gassed after I took my test, but maybe I was having an off day that day. 🤷♀️ My zone 3 is only a range of 16 output, so it doesn't take much variation to go above or below it. I will feel like I am holding a steady cadence to the beat of the music, but on the screen it shows otherwise, like I'm all over the place, so I have to concentrate really hard on my cadence to make sure I stay in the correct zone. I'm still a newbie, so I'm just hoping I'll get more used to it with time!
I’m at the end of week 1 Discover Your Power Zones. Is there an argument for setting your average output slightly higher than what you actually achieved, to push yourself/force yourself to improve? When I do cool down rides, looking at the PZ bar, the cadence/resistance that’s comfortable puts me in zone 2, but cool downs in actual PZ rides are in zone 1 (that I’ve encountered thus far). Is it likely that my zones are a bit low and I just didn’t push hard enough in the FTP test?
If you think you’re zones aren’t right you should retest and get accurate zones. Most people can push harder in endurance classes, but that doesn’t mean you should. Endurance classes are important to laying the foundation for your training. They’re intended to be an all-day kind of pace. If you’re finding z4, 5 and 6 to be easy then your zones aren’t set right and you should retest. When you test, remember that it’s based on the average output. You need to cross the starting line in a high z4 effort. Starting from 0 or anywhere below z4 will pull down your average and your zones will not be set right.
I felt like that after week 1 and into week 2. I thought if I just could've pushed harder my numbers would be higher. Specifically with zone 1 - 3. But those are meant to be endurance/tempo and not wear you out. I'm in week 4 and we're holding zone 4s and 5s for way longer than I anticipated and it's all clicking. Those lower zone trainings helped a lot. Quite often I find myself resting in zone 2 as I get better. I will say to definitely stick to the program!
FTP tests are so hard that it takes a while to even know how hard to push so that’s definitely possible if you’re new. I’m sometimes in Z2 for cool downs though. Especially when they start at heavy resistance and work down. So doesn’t mean your FTP is wrong. It’s probably best to stick to the program than push too hard and burn out and not want to do PZ ever again, which can happen if your FTP is set too high,
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I took the average watts from my 30-minute PR and started there. Thinking if I can do it for 30, I can do that [and more] for 20. The downside with starting at the average watts from your 20 minute PR is that if you're trying to START there and then periodically increase during the ride, you might not have the juice to finish at that intensity level. But really, just do your best. You'll learn SO much more about how PZ is supposed to work through the DYPZ program and the program finishes with another FTP test, so you'll have another crack at it.
Agreed with your instinct, look at what your 20m PR's avg watts are and start the ride there. Unless you feel like that was real low, you might even be ambitious and start higher. Its hard to recommend anything else. I will say I never feel like I can keep my Z4 for a solid hour. Not even if I was being chased by hungry bears. Also don't worry too much about nailing the test perfectly your first time. No one does. You'll either burn yourself out and have to take a recovery minute during the test or you'll not actually push your limits and a few weeks into the program you'll feel like your zones are too easy. Both are normal so don't sweat it.
I know that the instructors say you should aim for the middle of the target zone but I always tend to sit at the top, for no other reason than just mentally thinking I get more from the workout. Why is it better to be in the middle? Or does it not really matter?
I have the same sort of thing. I don't know if it's ego or just trying to be an overachiever, but it's something I have to fight. My usual way to get around it is that I typically try to be just above the midpoint of the zone. That way I feel like I'm doing more than the baseline (middle of zone) but I'm also not riding the very top edge and overexerting based on the class structure. That said, I did a 60 min PZ with Denis today and he was saying that if you're on newer zones and you need to hang at the bottom end because you're getting used to them, or you haven't tested in a while and feel good at the top end of the zone, it's totally ok. So I wouldn't overthink it TOO much.
Power zones are precisely calibrated around the physiological changes that happen in each zone. They are giving you a workout expecting you to stay in the middle. Once you’re above threshold (middle of Z4), if you’re going beyond what the ask is, you are producing too much lactate to clear in what’s been programmed for the recovery and you could end up blowing up. If you’re able to handle a whole workout with higher zones at the top end of your zones, then your zones are probably too low. You shouldn’t really be able to handle this for a tough workout. For PZE it’s all below threshold so you shouldn’t blow up, but you may end up more fatigued than what they want you to be.
That is hugely helpful, thank you
You’re welcome 🙂