The zone breakdown on the Peloton bike is inaccurate. It is best not to rely on it.
If you have taken an FTP test before, follow instructions below to calculate your zones.
If you have never taken an FTP test, you have an option to take it before you do the test and calculate your zones. Otherwise, you can use perceived effort to guide your zones.
Christine has a good write up about how she calls out the cues and how to apply HR Zones. It is in the notes on her Facebook page. More specifically, the beginner instructions are here.
Take the latest average heart rate across all of the FTP tests you've taken, and use the Data Cranker website to calculate your zones. Note that cycling zones are slightly different from running zones.
Go to Settings, scroll down to General Setup and tap Heart Rate Zones. Adjust using the sliders to match your zones. Note that mPaceline only supports a single set of zones -- supporting different sets of HR zones for each sport is a feature request.
Walking pace on flat terrain, leisurely bike ride, can maintain a lengthy conversation, make frequenty stops.
Also known as fat burn zone. It is very important for long endurance efforts, like long bike rides, long runs, hikes up mountains, etc. This is an effort that can be sustained over several hours. At the bottom of this zone your can breathe through your nose, and can talk in short sentences. At the top of this zone you may need to your mouth open when breathing and can only offer one or two words in response to questions.
Mouth open for breathing, not much more strenuous than zone 2, but requires recovery. Short moderate efforts like climbs up small hills, accelerating to catch up with the pack, etc.
Can't talk, need mouth for breathing, challenging efforts not longer than 30 mins with recoveries of about a quarter as long as the effort. So, a 6 min effort would require a 90 second recovery. A total of 20 to 60 mins in this zone per workout is adequate to build fitness.
Very difficult efforts lasting no longer than 10-15 mins. In the literature you'll see this zone broken up into 5a, 5b, and 5c. Acid starts to accumulate in your muscles, which feels like a burning sensation. Efforts in zone 5 require longer recoveries and are usually done as HIIT or Tabata-style intervals.