Power Zone Challenge: Take an FTP Test!

This week, Peloton is set to launch a new Power Zone program that combines live and on-demand classes called “Boost Your Base,” along with a badge and flash challenge. If you have never done an FTP test, now’s the time! 

The FTP test is actually a super valuable tool to help you ride smarter, not harder, in all of your Power Zone classes. Sam Yo dropped a new FTP warm up and FTP test on the platform earlier in April – just in time! Want a different instructor? Search for others – Hannah Frankson, Tunde, Christine, Denis, Matt and Olivia all have one. Feeling intrigued? Keep reading – we’ll break it all down for you.

What is an FTP Test?

FTP stands for Functional Threshold Power. Simply put, it measures the maximum amount of power (in watts) you can sustain over a certain period of time. On Peloton, the FTP test is a 20-minute ride designed to calculate this number. Why is this important? Once you know your FTP, you’ll unlock the exciting world of Power Zones, allowing for more personalized and effective training.

You might think of it as finding your fitness baseline. Whether you ride occasionally or multiple times per week, this test helps you adjust your approach and work at the intensity that’s just right for you.

Why Should You Take an FTP Test?

The benefits of FTP testing go way beyond bragging rights. Here’s why you should hop on your Peloton and tackle it:

• Better Training Insight: Your FTP score customizes your Power Zones on Peloton rides. These zones guide your effort levels, ensuring you’re not overdoing it or, worse, holding back.
• Measure Your Progress: Want proof of how much stronger you’re getting? Retake your FTP test every 6-12 weeks to see how your fitness evolves.
• Ride Smarter: Forget the old “just ride till you’re exhausted” fitness philosophy. Power Zones, based on your FTP, make every ride purposeful and designed for you.

What Are Power Zones?

Once you complete your FTP test, Peloton calculates your seven unique to you Power Zones based on your FTP score. Here’s a quick rundown of what they mean:

• Zone 1 (Very Easy): Warm-ups and recovery. You could do this all day.
• Zone 2 (Easy): A steady, comfortable effort that builds endurance.
• Zone 3 (Moderate): Pushing a little harder but still manageable.
• Zone 4 (Hard): This is where FTP falls. It’s challenging but sustainable.
• Zone 5-7 (Very Hard): High-intensity work for refining speed and power.

During Power Zone rides, your instructor will guide you through these zones, helping you train more effectively while avoiding burnout. 

Currently there is a large team of Peloton instructors to choose from that teach Power Zone. More than likely one of your favorites is on the list, which includes Matt Wilpers, Christine D’Ercole, Denis Morton, Olivia Amato, Ben Alldis, Sam Yo, Erik Jager, Thunder Oyeneyin, Christian Van Velde, Charlotte Weidenbach and Hannah Frankson. 

Tips to Crush Your FTP Test

Although the thought of taking an FTP test may sound daunting, with the right approach, you’ll crush it. Here are some tips to set you up for success:

1. Warm Up Properly 

  Don’t skip the warm-up! Peloton instructors often include a 10-15 minute warm-up before starting the test to get your legs ready.

1. Focus on Consistency 

  The FTP test isn’t about going all-out from the first minute. Pace yourself. Aim for a steady, manageable intensity that challenges you without leaving you gasping halfway through.

1. Keep Your Cadence Smooth 

  Peloton recommends a target cadence of 80-100 RPM during the test. Staying in this range helps you produce consistent watts.

1. Use the Power of Music 

  Pick a playlist that fires you up. Those beats can work wonders to keep you pushing through the tougher parts.

1. Celebrate Your Results 

  Once the test ends, celebrate your effort. Whether the number is higher or lower than expected, remember it’s just the starting point for your Power Zone training.

What Comes After the FTP Test?

After completing the FTP test, your personalized Power Zones will automatically update on your Peloton profile and you can put the graph on your screen. Now you can jump into Power Zone rides designed specifically for your fitness level.

Rides like “Power Zone Endurance” focus on long sessions in Zones 2 and 3, while “Power Zone Max” challenges you with sprints in Zones 4 and higher.

Retake the test every few months to reassess your fitness and fine-tune your training. Watching your FTP score climb over time is both motivating and rewarding!

Start Training Smarter

The FTP test is more than just a number; it’s your gateway to smarter, more effective cycling on Peloton. It provides a way to understand your body better, gain valuable insight into your power and stamina and make every ride count. By unlocking your Power Zones and training at the intensity that’s just right for you, you’ll see real progress and feel stronger with every ride.

So, what are you waiting for? Power into your next ride armed with insight and confidence. Hop on your bike and take the test today. Your body will thank you.

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