First and foremost, if you are a beginner looking to organize your Peloton workout plan, know that your wait is over! This article is a perfect guide for those who don’t know how to structure a workout plan with the Peloton app based on their goals.
Given the thousands of available options, selecting from an extensive Peloton workout library is overwhelming. So here, you will get everything you need to know about the Peloton workout plan and the type of Peloton classes during workout plans.
In this guide, we will be covering:
- Peloton workout schedule for beginners
- How to build a Peloton workout plan?
- Organizing Peloton workout plan for strength training
- Which Peloton workout plan is best for toning?
- How to build a peloton workout plan with a bike?
So, without further ado, let’s dive in!
Peloton Workout Schedule for Beginners
While setting realistic fitness goals is a good start, it pays to schedule an effective strategy for your wellness journey. If you are a beginner, switching up your workouts, on and off the bike, to meet all your needs is crucial.
You must be wondering why?
The reason is a single workout class that can never meet all your body requirements.
According to Jess Sims (a Peloton instructor), “Cardiovascular health, muscular strength, and mental health are three major reasons we move.”
She further adds, “To be well-rounded movers, we need different types of classes.” And this might be one of the reasons why Peloton offers a large variety of on-demand and live workouts.
Thus to have a healthy mind and body, you should bring variety to your Peloton workout plans. For example:
- You should add strength training with running or cycling in a week of Peloton workouts. It helps you to balance them out. Moreover, varying your workout also prevents you from getting sidelined.
- If you are a newbie, you can go for a Power Zone ride to enhance your aerobic endurance, says Sims.
- Furthermore, a 20 min hip hop ride or your favorite artist series on Peloton is best for mental health _ according to Sims.
How to Build a Peloton Workout Plan?
You can organize any workout with or without a Peloton bike or treadmill. All you need to have is a subscription to the Peloton app. With the Peloton app, you can get multiple options to stack workouts or take them separately.
It’s crucial to consider your fitness level and goals before opting for any workout. With the Peloton, you can design a workout plan that fits all your training preferences.
Being honest with yourself, your needs, and your availability helps you to stay focused on creating an ideal Peloton workout plan for you.
Also, make sure to consider the following key points while creating a workout plan with Peloton:
1. Type of Peloton Classes
Before designing your workout plan with Peloton, be confident about your particular niche and the type of Peloton classes you want to indulge in.
2. Access to the Gear You Need
You cannot take certain workout classes if you don’t have access to all the required equipment.
3. Primary Fitness Goal
Your main fitness goal is one of the most significant elements to consider while structuring your Peloton workout plan. For instance, if your primary goal is to gain strength, you should opt for the Peloton classes accordingly.
4. Level of Fitness
If you are a beginner to Peloton or fitness in general, you should do something easy. Because it’s good to prefer consistency over intensity so that you can fall in love with the process, says Sims. It’s crucial to measure your current level of fitness to design an effective workout plan.
5. Time Availability
Another factor to take into account is your schedule. Make up your mind about how often and how much you want to work out with Peloton. Also, keep in mind quality is always better than quantity. So, schedule and plan out your workout strategy respectively.
Organizing Peloton Workout Plan for Strength Training
Now, if your primary fitness goal is to get stronger, Sims recommends you to go for a 20, 30, or 45-min full body strength workout. During these classes, instructors teach you to focus on building muscles using resistance bands, dumbbells, and lifting weights.
Strength training classes focus on building muscles along with increasing your strength. You can also do an arm class on the bike for strength training.
One can also opt for a climbing ride using heavy resistance to improve your strength, says Sims.
Another best pick to balance your workout plan by doing strength exercises along with running or cycling is Bootcamp classes.
According to Jess Sims, strength training exercises should be done only three times a week. On other days, you can balance your Peloton workout plan by doing other classes like cardio, stretching, pilates, and yoga.
In the Peloton app, there are different workout training plans available. These include a 30-day Peloton training plan for beginners, the Peloton 10-week beginner program, the Peloton 21-day challenge, and more. These sample classes are an ideal way to help you determine what type of motivational style and fitness instructor on Peloton will fit your needs best.
The 30-day Peloton training plan for beginners is the best option if you want to adapt indoor cycling and develop a workout routine.
Besides this, to set up an ideal week for a Peloton workout, Andy Speer’s “Total Strength Program” is a remarkable way to push and challenge yourself.
No matter what type of workout plan you want to do, make sure to follow the A/B workout cycle regime. This principle enhances your strength and mass without neglecting any major muscle groups in your training.
It works by alternating between two separate routines, A and B, every week to balance out. Power athletes also apply the same cycle.
Following is a Peloton weekly workout plan A and B with Peloton:
|workout plan A
|Weekly Peloton Workout Plan “A”
|workout plan B
|Weekly Peloton Workout Plan “B”
|Monday: 20 min Low Impact + 10 min Recovery Ride
|Monday: 20 min Beginner Bodyweight Strength (3 sets of 0:30 to 1:30 low planks)
|Tuesday: 30 min Power Zone Endurance Ride
|Tuesday: 20 min Beginner Ride
|Wednesday: 20 min Arm + Shoulder Strength Workout for Beginners (3 sets of 15 to 35 leg flutters)
|Thursday: 30 min Low Impact Ride
|Thursday: 20 min Recovery Ride/ 10 min Full Body Stretch
|Friday: 20 min Indoor or Outdoor Walk
|Friday: 20 min Glute and Leg Strength for Beginners (3 sets of 10 to 35 leg raises)
|Saturday: 15 min Full Body Bootcamp + 15 min Recovery Ride
|Saturday: 20 min Recovery Ride
Which Peloton Workout Plan is Best for Toning?
Riding a Peloton helps tone your muscles. You can either select any of the full-body workouts or can choose two Peloton strength workouts per week.
Additionally, plan to do the following workouts if you have a bike to get in good shape with Peloton:
- 60 min Power workout
- 30 min high-intensity interval training workout (HIIT) per week
- 45 min Tempo workout
The above workout plan will burn a lot of calories. It will also build endurance, develop speed and power, and increase strength and metabolism.
How to Build a Peloton Workout Plan with a Bike?
As a beginner, using a Peloton bike 2-4 times a week is recommended. Apart from this, a 10- week Peloton beginner program is also an ideal option for newbies. This program includes two 30-minute sessions, per week, for a simple and easy start.
Additionally, you should opt for a regular beginner ride if it’s your first Peloton ride. This ride is best if you want to learn more about the basics of it.
If your primary goal is to lose weight with a Peloton bike, keep in mind that it will take 12 to 16 weeks to notice a visible difference on a Peloton bike. Following is a 1-week sample Peloton workout plan for beginners with a peloton bike:
Sunday: 20 min beginner bodyweight strength
Monday: 20 min beginner ride
Tuesday: 20 min arm and shoulder strength for beginners
Thursday: 20 min beginner ride
Friday: 20 min glutes and legs strength for beginners
Saturday: OFF (optional: full body stretch)
There are no hard and fast rules to structure your Peloton workout plans. Three days a week is a good start for beginners. Always listen to your body and modify it as needed. The most important thing is consistency.
So, move your body the right way by keeping a flexible mindset. Set your goals, and if, at any point, these workout plans feel easy or difficult, then switch to the best alternative accordingly.
After all, the best workout plans provide the best roadmap for your fitness journey without making you feel too exhausted or overwhelmed.