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What is a Good Peloton Output? A Deep Dive

Carlos Glover
February 25, 2024

Although there are some amazing athletes that can reach 300-400 watts per session, an average Peloton output for any random biker typically ranges between a high output of 250W and a lower output of 180W on a normal 30 minute ride.

Personally, knowing my output while riding my Peloton bike is important for my training. I want to challenge myself and to prepare as best as I can for the outdoors. So seeing my output while I´m training, motivates me to give an extra push.

Nevertheless, there are several factors which can dramatically change the power output a person produces. In this article we´ll be taking a deep dive into everything involving a good output and how to improve it.

What is a Good Peloton Output for 20/30 Minutes?

So, what is a good Peloton output? The answer will surely vary from person to person as everyone has different training regimes and capacities.

However a good Peloton output is considered to range between 150W to 250W on current output. Keeping this number stable is the challenge. On longer sessions, as time goes on and you gradually tire, your output might diminish.

On a 20-minute ride, the average output ranges between 200-250W, although this can depend on the intensity of your class. A good total Peloton output should be at around 200-300 KJ for the whole ride.

On a 30 minute ride, a good Peloton output is on average between 180-250W. All things considered, a good Peloton output for the total ride will range from 300 to 480 KJ. If you're in this range, you should feel proud of yourself

The output that you produce, mixed with the cadence and resistance factors will be key to getting an accurate FTP result fro your future training.

Functional Threshold Power

One of the first things you should try when you get your Peloton bike is an FTP test. Standing for functional threshold power, this test will measure your Peloton output during a 20-minute ride. Based on the result, the bike´s software will prepare sessions specifically for your style and skill.

If you really want to get into the technical details of your training and productivity during a session, knowing your output is essential. The output is represented on a power bar located on the lower part of your screen. Actively seeing it might also motivate you to give an extra push, or to kick it down a notch.

When riding your Peloton bike, your energy output is obtained by averaging two different metrics: cadence and resistance.

Cadence and Resistance

The main factors that the Peloton takes into account for measuring an average power output are cadence and resistance.

Cadence, in a nutshell, means the number of times you pedal in a given time range. The bike measures flywheel rotational speed, so the more revolutions there are, the higher the score.

The second setting is resistance, which basically means the difficulty level at which you set the training bike. The higher the difficulty, the greater the effort and by extension, your power output.

To alternate the resistance at which you pedal, you can try to do some power zone rides as a form of training and preparation

How is Peloton Power Output Calculated?

So the Peloton will display two different types of output, the one you´re giving in that moment (current output), and the total output of your session (total output).

The current output is measured in watts (W) and it's the energy you´re giving off at the present moment. It is calculated using the revolutions per minute (rpm) on your bike's pedals and the resistance level (power zone) your bike is set at.

The total output is measured in kilojoules (KJ). It indicates the amount of energy you've spent over the course of the entire session. The total output is calculated by taking the average output in watts, multiplying the total by the duration of the session in seconds and dividing that total by 1000.

An example of this: you just rode for 900 seconds (15 minutes) at an average output of 150W. That would make your total output 135 KJ.

Factors Affecting Peloton Output

Workout Intensity

The intensity at which you pedal will affect your output. If you're on a high intensity class, your current output on Peloton might be off the charts. You´ll produce a higher-than-average wattage, which affects your total output score.

Some of the most intense workouts Peloton offers are FTP test, Tabata, Hill rides and HIIT exercises.

Another important factor to consider is class duration. The longer the class, the more difficult it is to average the same output.

Fitness Level

Of course, how fit and healthy you are might also affect your average Peloton output.

If 15 people are taking the same class, odds are, every person will have a different average Peloton output. Fitness level might really determine how you and others do under the same circumstances.

You might find this to be true on longer rides, where endurances prevails. Not many people can maintain the rhythm at which they start.

If you have lean muscle mass, slowly building muscle on your legs and training cardio will help you reach your best Peloton output.

Power Zones

Last but not least, your Peloton interval rides are a key influence on your actual power output.

You´ll discover that there is a setting to choose the exertion level for your ride. This feature is known as "power zones".

Here´s a description of the 7 power zones:

  1. Active recovery: This is generally the easiest zone, and requires an FTP score of 55% or less. If you´re looking to do some light exercise, training in this power zone is for you.
  2. Endurance: This zone is slightly more challenging than the first one. However, it's still meant for beginners. It's ideal for low intensity rides.
  3. Tempo: You´ll need an FTP score of 90% to use this zone. It is the same idea as zone two, however it has a higher resistance and is more intense and quicker.
  4. Lactate threshold: This zone is where you muscles begin to strain and release lactic acid. This threshold is considered the line between a low intensity and high intensity workout.
  5. VO2 max: This zone is pure muscle strength and tough work. You´ll need an FTP of 105% to 120% to use it. As of this zone, you´ll have a higher than average Peloton output.
  6. Anaerobic capacity: Anaerobic means "without much oxygen" so you can imagine the type of strain it has. You´ll require an FTP of 120-150% to use this.
  7. Neuromuscular power: This is the most challenging power zone. You´ll need a score of 150+% FTP score. The highest Peloton output comes out of this zone

Before you can join a power zone workout, you'll first have to take the ftp test. This will take note of your Peloton output and adapt your sessions accordingly.

You can set your bike to have a power zone max ride; a true test of endurance and physical strength. The output you give out will be very high, regardless of duration. Conversely, you can take it much lighter, alternating between the seven power zones for a nice productive session.

Personal Physical Factors That Affect Output Values


Age is a clear determinant when it comes to physical health. There's a direct relation with output, with some exceptions of course. Normally, you´ll see plenty of young people expend more energy while pedaling, because they're at their physical prime. However, some older people may also have decent average output times, mainly because they have had a healthier lifestyle that doesn't involve so many screens.

Although there isn't a clear cut age Peloton output chart, it is fair to say that age and fitness have a close relationship.


Your weight considerably affects how much energy your body gives off. Although the Peloton output measures the effort you use during your workout, people with more body mass will need to produce more energy to reach the same cadence and resistance. This means your weight might make riding a more strenuous experience.

Although there is no clear Peloton output table for weight, by using the power to weight ratio, it is estimated that a good Peloton output based on this metric is s 2-3W for every KG you weigh. The record on this metric is around 5.1W per kilogram. To reach that level, you´ll need plenty of preparation and effort.

How to Improve Your Peloton Output Score?

If you´re looking to increase your average output on Peloton bikes, here are some tips worth noting.

  • Wear a good pair of shoes: A great way to improve your average Peloton output is to wear the right shoes for the job. You´ll feel more comfortable and they´ll help with grip.
  • Work on Peloton bike settings: Make sure you feel comfortable on your bike, so that you can have a good power output.
  • Work on mind and motivation: If you work mentally to increase your Peloton output, you´ll have a large part of the equation done. With some meditation and a good attitude, you´ll have a higher Peloton output in no time.
  • Work on muscles and resistance: While the mind crucial to the recipe, so is the body. To have a good Peloton output, it is recommended that you train everyday, for as long as possible. Don´t be afraid to challenge yourself. Developing your muscles will slowly increase your power output as well.
  • Healthy diet: A healthy diet is essential for a good Peloton output. Make sure your diet is rich in carbohydrates, so that you have energy and in proteins to build muscles.
  • Do power zone training more often: Getting used to training with power zones will help you get a good Peloton output result. Since you´re used to the strain, you'll eventually find it easier to work with.
  • Make a playlist: Who doesn´t love to listen to music while riding? Being in a good mood will help you have a better output on Peloton bikes.
  • Ask questions: Seeking a professional trainer is also a great idea to increase your average power output. With proper training, you´ll have a good Peloton output in no time.
  • Regular FTP Tests: Doing regular FTP tests will help improve your output on Peloton bikes. Your total output will increase with regular training.


If you also want to know your caloric output, you can simply multiply your total output in KJ by .239. That should give you the total of calories you burnt in your session.

Sometimes, the output on Peloton bikes is inaccurate, mostly because it isn´t calibrated. So, re-calibrating your bike is the best way to get an accurate Peloton output reading. Otherwise, the information about the output might be false.

You can keep track of your progress by doing a Peloton output chart and write down the results every now and then.

Final Thoughts

Knowing your Peloton output will come in handy if you´re looking to better yourself as a cyclist.

So what is a good Peloton output? A good Peloton average output for 30 minutes is between 300-480 kJ (kilojoules) or 180-250W. This is quite easy to achieve, so always try to do get better Peloton output scores.

To increase your average Peloton output, you´ll have to train and put in some work. The previously mentioned steps will help you increase your productivity and durability on a bike.

Now that you know everything you need to improve your output, the only things to do is begin.

Carlos Glover
About the Author
I took up cycling in high school and haven’t looked back since. My love of cycling eventually evolved into an obsession with bicycles. From road bikes to mountain bikes, I have tried them all – and have the scars to prove it! I love sharing my findings with the rest of the cycling world as unsolicited as they may be.
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