Conquer the FTP Test with Peloton [What You Need to Know]

FTP test Peloton allows for you to spin within your limits, but push yourself to the limit. You can personalize your Peloton workouts.

I was determined to do Power Zone training on my bicycle, so I had to pass the Peloton FTP exam. Perhaps you are in the same boat, looking to join Power Zone training on Peloton. Well, I can help.

This blog post will address some of the most frequently asked questions regarding the Peloton FTP Test. These include:

This blog post will not answer any questions such as what is a good FTP score, or how old an average FTP user is. Because your FTP test results will be unique to you, They are also unique to your bike and the way it has been calibrated.

Will my bike calibration affect for your FTP results?

Before I get into the what, where, and who, Below is a photo of my FTP results before and after calibrating my Peloton bike.

This is because every Peloton bike differs. Calibration is a different thing for every Peloton bike. You can skip the next section if your Peloton Bike Plus is calibrated automatically.

If you are an OG Peloton rider like me, you should know that bikes can feel very different to different riders. There may be a bike that is too easy, too hard, or just right. This is impossible to determine unless you have ridden a Peloton in a hotel or maybe a friend’s bicycle.

Keep in mind, however, that if your Peloton is ever recalibrated like mine, it can affect your FTP test results. That’s okay.

This is my article on how to calibrate a Peloton bicycle.

What is the Peloton FTP Test?

FTP warm-up ride

FTP test ride

What is the Peloton FTP Test and why should you take it? First, the FTP exam is not a written test.

FTP stands for Functional Threshold power. It is the highest position a Peloton rider may be in for an entire hour. Let’s look at this and other interesting facts about FTP tests that Peloton offers.

It’s actually a 20-minute session that you do on your bike. It is designed to show you your average output-output as a combination cadence/resistance.

What is your average output? To enable the Power Zone bar on you bike. Below is an example of the Power Zone bar that I have on my Peloton screen when I was riding with Christine D’Ercole.

The Power Zone bar, however, is a measurement of your bike’s power. Remember that power is the result from your output.

The Power Zone bar, however, is a measurement of your bike’s power. Remember that power is the result from your output.

What is FTP?

What does FTP mean? Functional Threshold power. This is not a problem that only Peloton has. It might interest anyone who is interested in cycling to find out their FTP.

FTP refers to the maximum output you can sustain on your bike for one hour. It would be a torture to cycle at this level for 60 minutes.

The Peloton FTP test takes only 20 minutes. It then calculates how long that 20 minute would take if you had actually ridden at the same intensity for 60 minutes. Although it is not as easy as multiplying your FTP three times, it is pretty close.

How to Take the FTP Test on Peloton?

It would be beneficial if you did a 20-minute work out, which is enough to test your highest potential. Wait!

Where can you find the warm-up class Search for “Power Zone” in the class filter. You will find a variety of class options. You will be able to click on the FTP Warm-Up Ride for?10 minutes. You will be amazed at how far you can ride every day. It’s not bad, right?

You can now confidently take the FTP test ride for 20 minutes. It is also located in the? Power Zone? After completing the warm up, you will be able to easily obtain it.

After you’re done with the test ride, your mean output will be displayed on the screen at ride recap. Are you satisfied with what you see? These can be used for now, but you can always adjust the output later. Let’s start with the FTP Test and see what we get.

FTP test Peloton

To determine your Power Zone ranges, take the FTP Test. Your Functional Threshold power, also known as FTP (Functional Threshold Power), is the maximum power you can sustain for one hour while riding a bike.

Peloton uses a 20-minute maximum effort test to estimate FTP. Although it can be quite unpleasant, this is much more enjoyable than a 60-minute max effort testing.

Two methods can be used to pass your FTP test. First, you can start the “Discover Your Power Zones” program. You will be able to test your FTP the very first day of this program.

You can also search FTP on your bike. It is crucial that you choose one of the FTP warm ups before using this method. A solid warm-up is essential to obtain an accurate FTP score.

After the warm up, choose the coach with whom you would like to take the test. Within 20 minutes, you’ll have your own FTP score and your Power Zones. Your Power Zone score should be automatically recorded after the FTP test and entered into your profile. You will now see your custom Power Zone bar at the bottom, which will display all classes. It will also have different colors.

Why Do I Need Peloton FTP Test?

FTP tests basically place you in your own Power Zones. Peloton will find it easier to place you into your personal Power Zones by using your FTP test results when taking the power zones classes.

Once you get your output, you should multiply it by 95% to get your exact output power level. Alternatively, you can use the formula provided by Peloton, multiply your output by 5%, then subtract the answer from the output.

The final answer is the output you will use for calculating your power zones.

Most people I know who take the FTP test (including myself) do so because they want to get into Power Zone training. Peloton has two programs that are dedicated to Power Zone. These are Discover Your Power Zones, which consists of 25 classes spread over five weeks, and Build Your Power Zones (16 courses spread over five weeks).

If you take a look at Discover Your Power Zones, you’ll see that it begins with the FTP Test in Week 1, and ends with Week 5. In Build Your Power Zones you will also need to take the FTP test at the end Week 5.

Why should you take the FTP multiple times? Because you want to track your progress from the beginning of training through the end. You will see improvements, even if your FTP test results are only one point higher.

For PZ challenges, you will need to have test results

Another possibility is that you have heard of the Power Zone Pack challenges. Peloton fans love the Power Zone Pack Facebook group. There are approximately 124,000 members of that Facebook group as of the writing.

Power Zone challenges were something I began doing a few years back. In the past, I have co-led a group of about 100 riders.

A few months back, an injury forced me to withdraw from the Rock and Roll Zones challenge. But, I feel much better now that I have completed my physical therapy. I am looking forward to the next challenge. Since my fitness has changed significantly since my last FTP test, I will probably need to take it again.

Where is the FTP Test?

If you don’t own a bike, the Peloton FTP Test will be displayed under cycling in the Peloton App. If you have a bike, use the filter to view the data. Select Power Zone, then tap Class Type. Next, select 20 minutes from the Length menu. Next, you will see your FTP Test Ride results for 20 minutes.

The FTP Test Ride is currently being led by the following Peloton instructors:

  • Ben Alldis
  • Olivia Amato
  • Christine D’Ercole
  • Denis Morton
  • Matt Wilpers

These are the instructors who teach all Power Zone classes. You’ll also find numerous FTP Test Rides because Matt and Denis were the original Power Zone instructors.

Before you take the FTP test, warm up.

FTP Warm Up Rides can be found by going back to your filter and adding 10 minutes and 15 under Length. These warm-up rides are essential to help you prepare for the Peloton FTP Test.

Why? The instructors will explain what you can expect from the FTP test. It is very helpful. Two, it’s extremely important information. A warm-up ride is essential.

FYI, I have never done a FTP test warm-up ride that lasted 15 minutes. The 10 minute warm ups have been my favorite and they have served me well. If you are interested in a longer warm-up ride, Matt Wilpers is the only one who offers it for the FTP test.

Frequently Asked Questions

Peloton Power Zones

Each rider has their own power zone. There are 7 power zones in Peloton. To determine their power zones, each rider uses their FTP test results.

Power zones are classified according to their power intensity. Zone 1 has the lowest power, while zone 7 has the highest. Here is a simplified formula to calculate your expected output for each power zone.

  • Zone 1 (very easy): Multiply your FTP test output by 55% to get the expected zone 1 output ( here, the workout intensity is low, and you are actually at an active recovery pace).
  • Zone 2 (moderate): Multiply FTP test output by 56-75% (here, you ride in the outdoor long-ride pace and can even converse with a friend effectively).
  • Zone 3 (sustainable): Multiply the FTP test output by 76 to 90% (the conversion becomes difficult at this point, but the ride is quite sustainable).
  • Zone 4 (Challenging): Multiply FTP test output by 91 to 105% (You can still sustain the ride, but only for a maximum of an hour)
  • Zone 5 (Hard): Multiply the FTP output by 106 to 120% (at this point, you are trying to get beyond your limits. However, you can still sustain a continuous ride for 10-15 minutes)
  • Zone 6 (Very Hard): Multiply the FTP output by 121 to 150%. (at this point, you can sustain the workout for 30 seconds, within 3 to 5 minutes for the whole workout).
  • Zone 7: (Max Effort): Multiply the FTP test output by 151% +. (if you get to zone 7, you will have managed the power zone challenge. However, at this point, you can only sustain the power zone for a few seconds)

The hardest part of any power zone is the first. However, it changes your perspective and you will want to do the exercises over and over again. The 7th power zone is now possible.

You may even want to improve your game. You can simply repeat the FTP test in this instance. Your output will be higher due to the increased resistance. Remember that your FTP test results will increase resistance zones’ toughness.

Do Peloton Power Zones Have Specific Instructors?

Yes. Although all Peloton instructors seem very hard, only a few are dedicated to training the power zones workouts. These include the following:

  • Matt Wilpers
  • Denis Morton
  • Christine D? Ercole
  • Olivia Amato

Are you saying you didn’t know? True, the power zones are where the toughest people live, so you can use them to your muscle toning goals.

How to Get Your FTP Output for Power Zone Workouts

Peloton Bike Power Zone Training Bar

Source: Peloton’s Blog

You don’t have to begin your Power Zone exercises as soon as your FTP test results are in. Even the FTP test is difficult enough that you will need to take some time to recover. How do you get your FTP results in time for Power Zones class?

Once you have completed the FTP test, you can enter your output results into the profile settings. Once you are done, Peloton will calculate and display your power zones for you during your rides. It lights up in different colors depending upon the power zone that you hit, even if you are not doing Power Zone workouts.

How is the FTP Test experience?

When I took the FTP test for the first time, I wasn’t sure if I would pass. I was still negotiating with myself at the end about whether to quit or finish. I needed to channel Christine D’Ercole, Peloton instructor and Power Zone instructor: I am I can, I will do it.

These are some more Peloton instructor quotes that you can live by.

You should start in your Zone 4 effort. Power Zone training has seven zones. Zone 4 is not for you if Power Zone training has never been done before or if your bike doesn’t display the Power Zone bar. Another reason to get on that FTP warm-up ride.

What happens next after you have completed your FTP test?

After the FTP test, I was able take my average output value and put it into my bike settings. The bike now “knows” when your test is over. It will notify you when your test is finished and ask you if you would like to adjust your FTP settings. It will respond, “Yes.”

These numbers will be added in to your Preferences section of your Profile (the little gear sign just above your profile pic on your bike table). You can also check the box that says “Display Power Zones.” This will display the Power Zone Meter for each ride.

Now you’ve got your zones. Based on your FTP score, they are unique to you. Power Zone is my favorite because I train based on my current fitness level.

Remember that riding more will make you fitter. Then, you will realize that your zones feel easy. You’re ready to retest. This is where you take the FTP test once more.

How often should the FTP test be taken?

As I said above, you should take the FTP test again once your Peloton zones feel more comfortable. The opposite is also true.

My fitness level has improved since I sat out the eight-week Power Zone Challenge. I don’t write as fast or as intensely as when I took Power Zone classes. It makes sense to me to retest.

Also, my fitness declined after I was diagnosed with COVID in 2020. I mean, being sick definitely affected my lung function. It took me many months before I could get back to my pre-injury , as I explained in this essay about how my Peloton helped with COVID recovery.

How to increase your FTP score

Avoid overtraining. I have seen many people doing the Power Zone program, and adding five more hard rides every week. Although you may think that more is better, it isn’t always. You can often undo many of the gains you made through the Power Zone program if you do too much high-intensity work. You can do more riding if you want, but keep the majority of your extra work in lower intensity zones like zone 1 and 2. Maybe a little bit of 3.

Next, reduce your intensity and volume for the week before your test. Your body will work to make you a stronger person. You might be surprised at how much you feel on the test if you give your body some rest and have a lower intensity. Your body may also be able to make improvements in future training, since you allowed it to rest.

Pre-workout nutrition is important. It doesn’t begin the day before your test. It starts at least one day prior. You should ensure you are getting enough nutrition and possibly add a few good carbs to increase your glycogen storage for your test. Although it’s only a 20-minute ride you will need all the nutrition you can to keep up your record setting efforts. Try out different food options before the test. Some people do well if they don’t eat for at least four hours before the test and eat on an empty stomach. Some people may be more comfortable eating a small meal an hours before the test. You can do what is best for you.

Fourth, you need to know your numbers and strategy. You should also know the average speed of your previous FTP tests so that you can prepare for success. Your overall score could be affected if you are able to perform well for the first few minutes. However, you might then make a mistake and go too far without a plan. Start at a pace that is 5% slower than your average, and then work your way up to the average within five minutes. Then, continue climbing as fast as you can. There are many ways to build and coaches can help you navigate them. Don’t be too confident and don’t start too aggressively.

Fifth, think positively about yourself. It’s easy for you to say “I can’t” when it gets sore. But top athletes use positive self talk every day to achieve new heights. It’s normal to feel pain. You can tell yourself that even though it hurts, it is possible to persevere and get through it. When you feel discouraged, create a mantra that you can repeat. Although it may sound silly, this can make a big difference towards the end of the test.

The last and most important tip is to spend more time doing Power Zone training. This will help you improve your FTP score. These other workouts should be done regularly and made a priority. If you really want to dedicate some time to your FTP, you can reduce the intensity and volume of any other training to allow you to make the most of the adaptations to the bike.

How to manually update your FTP score?

You can see it if you don’t want to, but you will need to manually update your FTP score. This is how to do it:

  • Take a look at the Stats page for your FTP test to see your average output value.
  • Next, click on the username link in the lower left corner.
  • Next, click on the red gear symbol at the top left, and navigate to Preferences tab.
  • Click “Edit Power Zones” under “Power Zones.”
  • Enter your average FTP Test ride output and click “OK”. Make sure you select “Display Power Zones”.

After completing these steps, you will be able see the Power Zone bar during your next class.

You will notice that each zone becomes easier to reach as you train with Power Zone rides. You might want to retake your FTP test if this happens. I recommend that you retest FTP at least four weeks after the first test. You will see significant improvements in your FTP within a few weeks. It is recommended that you take an FTP after the retest or whenever it feels beneficial.

Final thoughts

The Peloton FTP Test is not an easy test, and I won’t lie to you. It takes only 20 minutes of your time, and you will feel proud when it is over.

You can also use the Power Zone bar to measure your fitness when you start Power Zone training. The Power Zone bar allows you to transform any Peloton ride into a Power Zone ride.

Learn more about Power Zone Training here.

If you are ever unsure if riding your Peloton will be worth it, take the FTP test, and then retake it when you feel more confident. You’ll see your results on your bike’s display.

Here’s a link to the Power Zone Pack for Facebook.

FTP test Peloton allows you to compete against yourself. It also gives you access to Peloton power zone, which can be customized for each individual.

The power zones are easy to achieve because they show you what your true potential is. They are great for motivating you to work out.

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