Peloton "power zone" classes - question

[Anonymous]

I got a Peloton a few months ago, and mostly have been doing non-power-zone classes, like ones with Cody, Emma, Robin, etc. But a friend encouraged me to try the power zone classes out. I did the FTP test (hard!) and now am getting into the PZ program.... but I sometimes find the PZ classes easier than the non-PZ ones. Like the rides that have you alternating between zones 2 and 3 mostly. Am I missing something? Because the FTP test was so hard, I was expecting all the PZ classes to kick my butt. Don't get me wrong: some of them have. But I guess I'm surprised that some of them keep you in those lower zones. Do you guys have any advice on how I should approach the PZ classes? I'm not training for anything ... just want to get stronger / increase my output.

[Anonymous]

Yes, the PZ endurance classes are only in 2 and 3 and you will not feel like you are working as hard as you can. You should still feel like you’re getting a good sweaty workout though. The point of PZ training is to train at different intensities - you can’t always go at your max or you will plateau. Your body needs the variation. If you’re not sure how best to combine workouts, I recommend joining the powerzone pack Facebook page and joining the next powerzone challenge. It starts next week and will last for 8 weeks. You can choose to do either 3, 4 or 5 rides a week and it is all set up as a training plan. If you’re not on Facebook there’s also a website - powerzonepack.com - which has the challenges and you can join (there’s a subscription option but you don’t need to pay anything to do the challenges). You can do it on your own or with a team, which is basically a group of other riders that you’ll be assigned to, and lots of people ride together.

[Anonymous]

If they start to feel easy, then push the zones.

I redo the FTP once I can spend a significant time one zone up, so if I can do a 2/3 as essentially a 3/4 (and not push my heart rate into the red), then I redo the FTP.

I don't think you are going to improve without pushing the zones. Once I reset the FTP the new zones are definitely tougher to maintain.

One other tip would be to really follow the plan on the FTP. you have to take the warmup and you have to absolutely kill it on the FTP test, like falling off the bike. That will set you up with new zones that are more difficult.

[Anonymous]

Some of them are in zones 3 and 4 which are great. I like them because you never really do zone 1 so you are keeping intensity the entire ride. I get the same output from a regular class as a zone class. The zone classes that go up to 7 are really hard.

[Anonymous]

The PZ Endurance rides aren't supposed to kick your butt; they're supposed to build endurance, which requires longer rides at lower intensities.

I find some of the straight PZ rides downright miserable. I'd rather do Tabata with Robin any day over long Z5 intervals with "recoveries" in Z3 (looking at you, Wilpers). PZ Max I enjoy, but I'm more of a sprinter.

[Anonymous]

I got so frustrated after my first few PZ endurance rides that I went in and manually upped my FTP number by a few points b/c I literally couldn't stay in zones 2 and 3. It was like I wasn't even moving. Now my zones feel pretty good, and I will agree with the PP that the PZ rides where you are in 5-10 minute "intervals" (I take issue with anything over 60 seconds being called an interval ;-p) are brutal. When I do the PZE classes, I usually pair those up with a lower body strength workout, since the spin class isn't too taxing.

[Anonymous]

PZ endurance rides are pretty easy relative to some of the other classes - both non PZ and other PZ classes. The endurance ones are low intensity over longer periods of time and keep your heart rate up. Taken by themselves maybe it wouldn't make sense but when you mix it in with the other types of PZ rides (regular PZ and PZ Max), it is a well rounded program designed to build overall fitness. I have taken some of the longer PZ endurance rides (60, 75, 90) and it is a different kind of workout but a good one. My biggest problem is that as much as I love both Matt and Denis, I am not always a fan of their music and over the longer low intensity rides I find myself wishing for different music often!

[Anonymous]

Anonymous wrote:PZ endurance rides are pretty easy relative to some of the other classes - both non PZ and other PZ classes. The endurance ones are low intensity over longer periods of time and keep your heart rate up. Taken by themselves maybe it wouldn't make sense but when you mix it in with the other types of PZ rides (regular PZ and PZ Max), it is a well rounded program designed to build overall fitness. I have taken some of the longer PZ endurance rides (60, 75, 90) and it is a different kind of workout but a good one. My biggest problem is that as much as I love both Matt and Denis, I am not always a fan of their music and over the longer low intensity rides I find myself wishing for different music often!

I’m 10:19 above, and I’ll sometimes do either longer HR endurance classes with Christine, and alternate Zones 2 and 3 between songs, or do a “Just Ride” with my own music and alternate those zones. So, basically DIY PZE with better music. I’ve been an endurance athlete for 30 years at this point, so I’m totally comfortable doing this approach. It makes me appreciate the coached interval rides more (Tabata is my favorite, even though it’s not PZ)

[Anonymous]

It depends on what your zone 3 is. I try to stay in zone 3 and don't do 2. My zone 3 output is like 180. That's hard, but not as hard as 220/240 for Zone 7

[Anonymous]

There are three types of rides in Power Zone

Power Zone Endurance rides are zones 2-3. They are kind of boring, ok really boring, but they are really important. You are not going to PR on them but you are going to build a better cardio capacity and increase your ability to ride for longer periods of time.

Power Zone (I really wish they had a different name) rides are zones 3-6. They are more challenging. You will work in your tempo, Vo2 max levels, and build anaerobic capacity. They are more challenging and really great for building additional abilities on the bike.

Power Zone Max classes, well they are fun. Zones 3-7 and closer to an intervals or hiit or a climb type ride. Far more challenging.

Here is the thing, I never PR in any PZ class. I ride hiit, hills. climbs and tabata 2 days a week and PZ 3 days a week. My scores on those rides are always going to dwarf PZ. PZ is not about the leaderboard or PR. PZ is about training, being able to do a ride and work on specific areas and then be able to ride the next day because you didn't destroy your legs. I tend to be around the midpoint on the LB on PZ rides but in the top 1/3 of the LB when I ride other rides. A large part of that is that the training wiht PZ has made me far stronger than I used to be.

I really enjoy PZ because of the methodology but I make time for the less structured and more challenging rides as well. It is a balancing act.

[Anonymous]

Anonymous wrote:PZ endurance rides are pretty easy relative to some of the other classes - both non PZ and other PZ classes. The endurance ones are low intensity over longer periods of time and keep your heart rate up. Taken by themselves maybe it wouldn't make sense but when you mix it in with the other types of PZ rides (regular PZ and PZ Max), it is a well rounded program designed to build overall fitness. I have taken some of the longer PZ endurance rides (60, 75, 90) and it is a different kind of workout but a good one. My biggest problem is that as much as I love both Matt and Denis, I am not always a fan of their music and over the longer low intensity rides I find myself wishing for different music often!

Christine and Olivia are teaching PZ now. They are just building up their PZ ride catalogs but they are there now. Check out some of their rides. I am thrilled that they expanded the instructor base for PZ.

[Anonymous]

Two things:

PZ endurance classes are not supposed to be as strenuous as the average theme class done at a high intensity.

Many beginners don't take the FTP test properly, so their zones are not as high as they really should be. The FTP is absolute all-out effort. You should feel like you are about to pass out at the end, and you really need to be giving close to an all-out effort the whole time. If you ride too low for the first 18 minutes and then push it at the end, you will feel like you're dying at the end, but your zones will be lower than they should be. Basically, about 3 minutes into the test, you should already feel like you are dying and be doubting your decisions in life.

[Anonymous]

True about the first test. I am 5 tests in and find PZE pretty dull and easy. They are a great workout, my heart rate gets into the high 80-low 90% and I sweat a good deal but I know that I could push harder. The reality is that they are not suppose to be killer rides but they are always mentally harder for me then PZ and Max classes because I know that I am leaving something on the table. Again, I know that I am suppose to and I understand the logic of why I am not crushing myself, but it is a mental challenge to hold back. The only time I will say a PZE class is hardish is after I have retested and my old level 4 is now my new level 3. Those are a bit rough.

[Anonymous]

Anonymous wrote:Two things:

PZ endurance classes are not supposed to be as strenuous as the average theme class done at a high intensity.

Many beginners don't take the FTP test properly, so their zones are not as high as they really should be. The FTP is absolute all-out effort. You should feel like you are about to pass out at the end, and you really need to be giving close to an all-out effort the whole time. If you ride too low for the first 18 minutes and then push it at the end, you will feel like you're dying at the end, but your zones will be lower than they should be. Basically, about 3 minutes into the test, you should already feel like you are dying and be doubting your decisions in life.

NP here, and this is really helpful! But also why I am absolutely terrified to try it. Is it worth it, in your opinion?

[Anonymous]

Totally worth it. I I took a PZE 30 minute ride yesterday for the third time. When I compared the three rides, I use mPaceLine, I saw that my output and power numbers were up and my overall heart rate was down. I am getting stronger and my heart is functioning more efficiently.

I love my hiit/hills/climb/tabata classes but there is no way I can ride those for an hour at a time, 5 days a week. My legs would be dead. PZ allows me to train and improve without blowing up my legs. I do two 45 minute PZ rides (normally PZ and Max), two 30 minute PZ rides (PZE), and an hour PZE or PZ class each week. I also ride a combintion of hiit/hills/climb/tabata twice a week. I use my PZE as warm up rides for the non-PZ classes.